Phil Heath's Workout Routine Spotlighted After 3rd Straight Mr. Universe Title

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Phil Heath's Workout Routine Spotlighted After 3rd Straight Mr. Universe Title
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For the third straight year, Phil Heath has been named Mr. Universe. Obviously, something is going right with his workout. 

Heath beat out Kai Greene, as Greene was runner up for the second consecutive year. German Dennis Wolf came in third.  

Heath's win was not only impressive because it was his third straight but because of the level of competition. Not only did Heath have to beat out Greene and Wolf, but he had to best two former Mr. Olympia's. Olympia Webcast tweeted out more on that subject: 

NBC Sports tweeted the top-10 finishers from the 2013 Mr. Olympia. 

While the competition was fierce, it is hard to argue with the judges' decision. Heath looked as sculpted as ever, and there is no reason to think that the 33-year-old won't go on to win more titles before he is through. 

With the universe's must sculpted body, Heath's workout is a valuable commodity. Not that I think anyone expects to get the same kind of dramatic results as Heath. Still, his workout is definitely worth examining. 

Of course, if it is going to be followed, it is important to carve out a big chunk of time. Let's just say that there isn't a day on his workout that consists of 8 Minute Abs. 

It would be best to account for at least two hours and five days a week if this workout is going to be followed, and lots of ice and Bengay. 

Below, you will find his complete list of workouts. This is without a daily schedule and comes to us from muscletech.com. Workoutinfoguru.com breaks that workout down by the day. 

Heath does a lower-body day, followed by an upper-body day. He then will mix in a rest day after his two workouts and one day per week is devoted to cardio. 

 

 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

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

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

Chest and Triceps

  • Dumbbell Incline Presses: 4 sets 6-8 reps
  • Dumbbell Incline Flys: 4 sets 6-8 reps
  • Hammer Strength Bench Presses: 3 sets 6-8 reps
  • Pec Decks: 7 sets 6-8 reps

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

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 Dumbbell Rows: 3 sets 6-8 reps
  • Straight-Arm Pull Downs with Rope Attachment: 7 sets 12 reps

Biceps

  • Standing EZ-Bar Curls: 3 sets 6-8 reps
  • Hammer Curls: 3 sets 6-8 reps
  • Concentration Curls: 3 sets 6-8 reps
  • Dumbbell Preacher Curls: 7 sets 5-7 reps

Shoulders and Traps

  • 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 Raises: 7 sets 6-8 reps

Traps

  • Dumbbell Shrugs: 3-4 sets 6-8 reps
  • Barbell Shrugs: 3-4 sets 6-8 reps

Rear Delts

  • Bent-Over Dumbbell Raises: 4 sets 6-8 reps
  • Reverse Pec Decks: 7 sets 6-8 reps

Pre-Contest Training Routine

Quads, Hamstrings and Calves

  • Extensions: 4 sets 8-12 reps
  • Front Squats: 4 sets 10-12 reps
  • Leg Presses: 3 sets 10-12 reps
  • Hack Squats: 7 sets 5-7 reps

Hamstrings (6 pm)

  • Stiff-Leg Deadlifts: 4 sets 10-12 reps
  • Lying Leg Curls: 4 sets 10-12 reps
  • Seated Leg Curls [Dagger]: 7 sets 5-7 reps

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

Chest and Triceps

  • Dumbbell Incline Presses: 4 sets 10-12 reps
  • Dumbbell Incline Flys: 4 sets 10-12 reps
  • Hammer Strength Bench Presses: 3 sets 10-12 reps
  • Pec Decks: 7 sets 10-12 reps

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

Back and Biceps

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

Biceps

  • Standing EZ-Bar Curls: 3 sets 10-12 reps
  • Hammer Curls: 3 sets 10-12 reps
  • Concentration Curls: 3 sets 10-12 reps
  • Hammer Strength Preacher Curls: 7 sets 5-7 reps

Shoulders and Traps

  • Smith Machine Military Presses: 4 sets 10-12 reps
  • Dumbbell Front Raises: 4 sets 10-12 reps
  • Upright Rows: 4 sets 10-12 reps
  • Dumbbell Lateral Raises: 7 sets 10-12 reps

Traps

  • Dumbbell Shrugs: 3-4 sets 10-12 reps
  • Barbell Shrugs: 3-4 sets 10-12 reps

Rear Delts

  • Bent-Over Dumbbell Raises: 4 sets 10-12 reps
  • Reverse Pec Decks
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