Phil Heath workout and diet secret

 Phil Heath workout and diet 

What you need to know

Phil Heath workout routine and diet

Phil Heath workout fitness/bodybuilding secrets

Phil Heath Chest, Shoulder and back workout

Phil Heath workout and diet. Phillip Jerrod Heath (Phil Heath) was born December 18, 1979 in Seattle, Washington is an American IFBB professional bodybuilder and current 2x Mr. Olympia.He loves to play basketball and started his bodybuilding career in 2002.He is 5′ 9″ in height and having about 275 pounds weight. Phil believes in heavy and hard workout. Lets take a look at his workout routine. 

Workout and Equipments

Monday: Hamstrings, Calves and Quads

 Hamstrings

• Stiff-Leg Deadlifts: 4 sets x 12 reps
• Lying Leg Curls: 4 sets x 12 reps
• Seated Leg Curls: 7 sets x 7 reps

Calves

• Standing Calf Raises: 4 sets x 20 reps
• Leg Press Calf Raises: 4 sets x 20 reps
• Seated Calf Raises: 7 sets x 15 reps

Quads

• Extensions: 4 sets x 12 reps
• Front Squats: 4 sets x 12 reps
• Leg Presses: 3 sets x 12 reps
• Hack Squats: 7 sets x 7 reps

Tuesday: Chest and Triceps

 Chest

• Dumbell Incline Presses: 4 sets x 12 reps
• Dumbell Incline Flyes: 4 sets x 12 reps
• Hammer Strength Bench Presses: 3 sets x 12 reps
• Pec Decks: 7 sets x 12 reps

Triceps

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

Wednesday: Rest 

Thrusday: Back and Biceps

 Back

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

Biceps

• Standing EZ-Bar Curls: 3 sets x 12 reps
• Hammer Curls: 3 sets x 12 reps
• Concentration Curls: 3 sets x 12 reps
• Hammer Strength Preacher Curls: 7 sets x 7 reps

Friday: Shoulders and Traps

 Shoulders

• Smith Machine Military Presses: 4 sets x 12 reps
• Dumbell Front Raises: 4 sets x 12 reps
• Upright Rows: 4 sets x 12 reps
• Dumbell Lateral Raises: 7 sets x 12 reps

Traps

• Dumbell Shrugs: 4 sets x 12 reps
• Barbell Shrugs: 4 sets x 12 reps

 Saturday: Cardio Exercises

Sunday: Rest Day

Diet and Supplements 

Phil Heath believes in mass diet and he consumes 6 meals in a day. His diet consist everything that a bodybuilder needs. Lets take a look at his diet 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

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

Supplements:

Pre-Workout:

• naNO Vapor^® Hardcore Pro Series
• naNO^X9™ Hardcore 1 serving

Post-Workout:

• Cell-Tech™ Hardcore Pro Series
• Nitro Isolate 65™ Pro Series