PHIL HEATH WORKOUT ROUTINE....

OFF-SEASON WORKOUT ROUTINE

Quads, Hamstrings and Calves
 
Extensions 4 sets 8-12 reps
Front Squats 4 sets 6-8 reps
Leg Presses 3 sets 6-8 reps
Hack Squats 7 sets 5-7 reps

Hamstrings (6 pm)

Stiff-Leg Deadlifts 4 sets 6-8 reps
Lying Leg Curls 4 sets 6-8 reps
Seated Leg Curls [Dagger] 7 sets 5-7 reps

Calves

Standing Calf Raises 4 sets 15-20 reps
Leg Press Calf Raises 4 sets 15-20 reps
Seated Calf Raises 7 sets 12-15 reps

Chest and Triceps

Dumbell Incline Presses 4 sets 6-8 reps
Dumbell Incline Flyes 4 sets 6-8 reps
Hammer Strength Bench Presses 3 sets 6-8 reps
Pec Decks 7 sets 6-8 reps

Triceps

Pushdowns with Rope Attachment 3 sets 12 reps
Dips 3 sets 12 reps
Close-Grip Bench Presses 3 sets 6-8 reps
Lying Triceps Extensions 7 sets 6-8 reps

Back and Biceps

Wide-Grip Pull-Ups 3 sets 10 reps
Power-Grip Chin-Ups 3 sets 10 reps
T-Bar Rows 4 sets 6-8 reps
Bent-Over Rows (Underhand Grip) 4 sets 6-8 reps
One-Arm Dumbell Rows 3 sets 6-8 reps
Straight-Arm Pull Downs with Rope Attachment 7 sets 12 reps

Biceps

Standing EZ-Bar Curls 3 sets 6-8 reps
Hammer Curls 3 sets 6-8 reps
Concentration Curls 3 sets 6-8 reps
Dumbell Preacher Curls 7 sets 5-7 reps

Shoulders and Traps

Dumbell Military Presses 4 sets 6-8 reps
Dumbell Front Raises 4 sets 6-8 reps
Upright Rows 4 sets 6-8 reps
Dumbell Lateral Raises 7 sets 6-8 reps

Traps

Dumbell Shrugs 3-4 sets 6-8 reps
Barbell Shrugs 3-4 sets 6-8 reps

Rear Delts

Bent-Over Dumbell Raises 4 sets 6-8 reps
Reverse Pec Decks 7 sets 6-8 reps


PRE-CONTEST TRAINING ROUTINE

Quads, Hamstrings and Calves
Extensions 4 sets 8-12 reps
Front Squats 4 sets 10-12 reps
Leg Presses 3 sets 10-12 reps
Hack Squats 7 sets 5-7 reps

Hamstrings (6 pm)

Stiff-Leg Deadlifts 4 sets 10-12 reps
Lying Leg Curls 4 sets 10-12 reps
Seated Leg Curls [Dagger] 7 sets 5-7 reps

Calves

Standing Calf Raises 4 sets 15-20 reps
Leg Press Calf Raises 4 sets 15-20 reps
Seated Calf Raises 7 sets 12-15 reps

Chest and Triceps

Dumbell Incline Presses 4 sets 10-12 reps
Dumbell Incline Flyes 4 sets 10-12 reps
Hammer Strength Bench Presses 3 sets 10-12 reps
Pec Decks 7 sets 10-12 reps

Triceps

Pushdowns with Rope Attachment 3 sets 12 reps
Dips 3 sets 12 reps
Close-Grip Bench Presses 3 sets 10-12 reps
Lying Triceps Extensions 7 sets 10-12 reps

Back and Biceps

Wide-Grip Pull-Ups 3 sets 10 reps
Power-Grip Chin-Ups 3 sets 10 reps
T-Bar Rows 4 sets 10-12 reps
Bent-Over Rows (Underhand Grip) 4 sets 10-12 reps
One-Arm Dumbell Rows 3 sets 10-12 reps
Straight-Arm Pull Downs with Rope Attachment 7 sets 12 reps

Biceps

Standing EZ-Bar Curls 3 sets 10-12 reps
Hammer Curls 3 sets 10-12 reps
Concentration Curls 3 sets 10-12 reps
Hammer Strength Preacher Curls 7 sets 5-7 reps

Shoulders and Traps

Smith Machine Military Presses 4 sets 10-12 reps
Dumbell Front Raises 4 sets 10-12 reps
Upright Rows 4 sets 10-12 reps
Dumbell Lateral Raises 7 sets 10-12 reps

Traps

Dumbell Shrugs 3-4 sets 10-12 reps
Barbell Shrugs 3-4 sets 10-12 reps

Rear Delts

Bent-Over Dumbell Raises 4 sets 10-12 reps
Reverse Pec Decks 7 sets 10-12 rep

 

 

Off-Season Meal Plan

 

Meal 1

 

12 oz. chicken

1 cup of egg whites

1 cup of cream of rice

Anabolic VITAKIC™ 1 serving

 

Meal 2

 

12 oz. 94% ground beef

2 cups of white rice

 

Meal 3

 

12 oz. beef tenderloin

8 oz. whole wheat pasta

 

Train

 

Pre-Workout

 

naNO Vapor® Hardcore Pro Series

naNOX9™ Hardcore 1 serving

 

Post-Workout

 

Cell-Tech™ Hardcore Pro Series

Nitro Isolate 65™ Pro Series

 

Meal 4

 

6-8 oz. beef tenderloin

10 oz. white potato

 

Meal 5

 

12 oz. chicken

1 cup of spinach

 

Meal 6

 

12 oz. of 94% ground beef

1 cup of broccoli

 

Meal 7

 

2 tbsp. of almond butter

Nitro Isolate 65™ Pro Series

 

 

Pre-Contest Meal Plan

 

Meal 1

 

2.5 cups egg whites

1 cup of oatmeal

 

Meal 2

 

12 oz. white chicken breast

1 cup of brown rice

Steamed vegetables

 

Meal 3

 

12 oz. beef tenderloin

Medium sweet potato

 

Train

 

Pre-Workout

 

naNO Vapor® Hardcore Pro Series

naNOX9® 1 serving

 

Post-Workout

 

Cell-Tech™ Hardcore Pro Series

Nitro Isolate 65™ Pro Series

 

Meal 4

 

12 oz. beef tenderloin

Medium sweet potato

 

Meal 5

 

12 oz. white chicken breast

1 cup brown rice

 

Meal 6 & 7

 

12 oz. halibut or tilapia

Steamed broccoli