Training

Phil Heath's Routine for an Olympia-Winning Back

The champ focusses on form to build a big back.

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QUESTION

What kind of back routine were you doing before you won your first Sandow?

ANSWER

I focused on range of motion and on holding the weight at its contraction point. My reps were a little bit slower, taking momentum out of the equation—which was a huge part of my development leading up to the 2011 Olympia.

On the rowing exercises, for example, I was really just trying to get a solid contraction and a good stretch at the top. I had to learn to focus on form instead of pure strength.

HEATH'S BACK ROUTINE

Pullup: 4 sets, 8-12 reps

Seated Cable Row: 4 sets, 8-10 reps

Barbell Row: 4 sets, 8-10 reps

One-arm Dumbbell Row: 4 sets, 8-10reps

Rack Deadlift: 4 sets, 8-10 reps

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