American IFBB Bodybuilder Phil Heath Competition 2011

The great top most bodybuilder Phil Heath, also known as Phil The Gift Heath  is an American  IFBB professional bodybuilder and is current Mr.Olympia. After finishing Second ,third and fourth in the previous edition ,Phil went on to win  the Mr.Olympia tittle in 2011. Phil Heath follows intensive hard workout routine and very strict diet . His basically basketball  player. Phil Heath loves himself his self confident.His full name Phillip Jerrod Heath. Phil Heath born on December 18, 1979, Seattle, WA. His height-5’9", Competition Weight- 240 lbs, Off-Season Weight-275 lbs, Residence-Arvada, CO. Status: Arms: 22, Legs: 32, Calves: 20, Neck: 18.5,Waist: 29.

Phil Heath Workout Routine:

Monday chest workout

    Dumbbell Incline Presses 4 sets 6-8 reps

    Dumbbell Incline Flyes  4 sets 6-8 reps

    Hammer Strength Bench Presses 3 sets 6-8 reps

    Pec Decks 7 sets 6-8 reps

 Triceps workout

   Pushdowns with Rope Attachment 3 sets 12 reps

   Dips 3 sets 12 reps

   Close-Grip Bench Presses3 sets 6-8 reps

   Close-Grip Bench Presses3 sets 6-8 reps

Tuesday back workout

    Wide-Grip Pull-Ups 3 sets 10 reps

    Power-Grip Chin-Ups 3 sets 10 reps

    T-Bar Rows 4 sets 6-8 rep

    Bent-Over Rows (Underhand Grip) 4 sets 6-8 reps

    One-Arm Dumbbell Rows 3 sets 6-8 reps

    Straight-Arm Pull Downs with Rope Attachment 7 sets 12 reps

 Biceps workout

    Standing EZ-Bar Curls 3 sets 6-8 reps

    Hammer Curls 3 sets 6-8 reps

    Concentration Curls3 sets 6-8 reps

    Dumbbell Preacher Curls 7 sets 5-7 reps

Wednesday shoulders and traps workout

    Dumbbell Military Presses 4 sets 6-8 reps

    Dumbbell Front Raises 4 sets 6-8 reps

    Upright Rows 4 sets 6-8 reps

    Dumbbell Lateral Raises7 sets 6-8 reps

    Dumbbell Shrugs 3-4 sets 6-8 reps

    Barbell Shrugs 3-4 sets 6-8 reps

Thursday –Rest

Friday legs workout( hamstrings,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

    Stiff-Leg Dead lifts 4 sets 6-8 reps

    Lying Leg Curls 4 sets 6-8 reps

    Seated Leg Curls

    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