Phil Heath Workout Routine – Phil Heath Exercise Routine

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Monday – Leg Exercise

Exercise Set
Stiff-Leg Deadlifts 4 Set 8-10 reps
Lying Leg Curls 4 Set 8-10 reps
Seated Leg Curls 7 Set of 10-12reps
Standing Calf Raises 4 Set of 15-20 reps
Leg Press Calf Raises 4 Set of 20 reps
Seated Calf Raises 7 Set of 15 reps
Extensions 4 Set of 10-12reps
Front Squats 4 Set of 10-12reps
Leg Presses 3 Set of 12reps
Hack Squats 7 Set of 7 reps

Tuesday – Chest & Triceps Exercise

Exercise Set
Dumbbell Incline Presses 4 Set 10-12 Reps
Dumbbell Incline Flyes 4 Set 10-12 Reps
Hammer Strength Bench Presses 3 Set 10-12 Reps
Pec Decks 7 Set 10-12 Reps
Pushdowns of Rope Attachment 3 Set 10-12 Reps
Dips 3 Set 10-12 Reps
Close-Grip Bench Presses 3 Set 10-12 Reps
Lying Triceps Extensions 7 set 10-12 Reps

Wednesday-

Rest Day

Thursday – Back and Biceps Exercise

Exercise Set
Wide-Grip Pull-Ups 3 Set 10-12 Reps
Power-Grip Chin-Ups 3 Set 10-12 Reps
T-bar Rows 4 Set 12 Reps
Bent-Over Rows 4 Set 12 Reps
One-Arm Dumbbell Rows 3 Set 12 Reps
Straight-Arm Pull Downs of Rope Attachment 7 Set 10-12 Reps
Standing EZ-Bar Curls 3 Set 12 Reps
Hammer Curls 3 Set 12 Reps
Concentration Curls 3 Set 12 Reps
Hammer Strength Preacher Curls 7 Set 08-10 Reps

Friday – Shoulders and Traps Exercise

Exercise Set
Smith Machine Military Presses 4 Set 10-12 Reps
Dumbbell Front Raises 4 Set 10-12 Reps
Upright Rows 4 Set 12 Reps
Dumbbell Lateral Raises 7 Set 10-12 Reps
Dumbbell Shrugs 4 Set 12 Reps
Barbell Shrugs 4 Set 12 Reps

Saturday Exercise

Cardio Exercises

Sunday

Rest Day

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