Here you will find a little insight to how Phil Heath, the 2011 Mr. Olympia winner, trains his massive arms. Granted the general structure is based a lot on genetics, you will find the exercises, as well as sets and reps for each exercise that Phil Heath does in his arm routine.

Here are the exercises, cited directly from MuscleTech (Phil Heath’s sponsor), that Phil Heath currently employs in his off season training routine.

Off Season Arm Training

In the off season, Phil Heath trains his triceps along with his chest, and his biceps along with his back, both on separate days. Here are the exercises he does for his triceps, which are done after his chest workout is completed.

• 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

Pre-Contest Arm Training

While Phil Heath’s off season arm training and pre contest arm training might seem almost the same, there are changes in the amount of repetitions completed and such. Biceps are still trained after back, and triceps are still trained after chest. Here are the exercises for 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

Popularity: 8% [?]