Pola latihan Phil Heath ( Mr . Olympia )

Buat fitness mania yang tergila-gila atau memujua Phil Heath sekarang saya buat artikel mengenai pola latihan si "the Gift" ini. Dilihat dari pola latihannya bisa dibayangkan mengenai berapa beban yang digunakan dan berapa repetisi yang dilakukan. Coba anda sesuaikan dengan kemampuan anda. Sebenarnya kita boleh dan sah-sah saja kok melihat atau bahkan meniru pola latihan sang idola kita hanya saja ada baiknya kita juga melihat batas kemampuan kita sendiri. Gerakan yang dilakukan bisa kita tiru tetapi pengaturan jadwal latihan yang harus disesuaikan, misalnya apabila idola kita berlatih otot lengan 2 kali seminggu kita harus melihat kembali ke diri kita sendiri apakah otot lengan kita sekuat itu sehingga dapat melakukan 2 kali latihan dalam seminggu.
Seperti yang selalu saya katakan, apapun jenis latihan dan bagaimana polanya pastilah akan membuat anda menjadi lebih baik selama itu memang sesuai untuk anda.Oke daripa berlama-lama sekarang saya akan jabarkan pola latihan Phil "the Gift" Heath...Stay health, bro

Phil Heath Chest

Incline Bench Press 4 X 10
Flat Bench Press 4 X 10
Decline Bench Press 4 X 10
Flat Dumbell Flyes 4 X 10

Phil Heath Back

Pull-ups 5-7 Failure
Bent over Rows 5 X 8-10
Lat-Pulldowns 5 X 8-10
Seated Low-Rows 5 X 10
Hyperextensions 5 X 12 w/ weight
Deadlifts 3 X 8-12

Phil Heath Biceps

DB or Barbell Curls 4 X 10
Preacher Curls 4 X 10
Incline Curls 4 X 10
Hammer Curls 4 X 10Triceps
Pushdowns 4 X 10
Skull Crushers 4 X 10
Donkey Kickbacks 4 X 10
Dips 3-4 Failure

Phil Heath Shoulders

Barbell Military Press 3 X 8-10
Side Raises 3 X 8-10
Front DB Raises 3 X 8-10
Rear DB Raises 3 X 10
DB Military Press 3 X 12
Upright Rows 3 X 12

Phil Heath Quads/Hamstrings

Back Squats 3 X 8-10
Leg Press 3 X 10
Leg-Extensions 4 X 10
Hack Squats 3 X 10
Walking Lunges 2 Down n’ back
45 degree Lunges 2 X 10 Hamstrings
Standing Leg Curl 3 X 10
Russian Deadlifts 4 X 10
Lying-down Leg Curls 4 X 10
Seated Leg Curls 4 X 10
Ham n’ Glute Raises 5 X 10

Phil Heath Calves

Standing Calve Raises 3 X 14-20
Seated Calve Raises 3 X 12-20
Seated Calve extensions 3 X 12-16
Donkey Calve Raises 3 X 10 (Optional)

Pre-Contest Weekly Training Split

Phil Heath 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

Phil Heath 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

Phil Heath 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

Phil Heath 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

Phil Heath 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

Phil Heath 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

Phil Heath 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

Phil Heath 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

Phil Heath Traps

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

Phil Heath Rear Delts

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

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