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Phil "The Gift" Heath is a very popular and well-known American IFBB professional bodybuilder that has won Mr. Olympia twice. His determination and grit is what have enabled him to take the Mr.O title from Jay Cutler at the 13th Mr. Olympia. Phil usually allots 2 hours for his workout that includes 3 to 5 exercises per body part.
Like any professional bodybuilder Phil admits that during his intense and long workouts at the back of his mind whenever he trains to where the point of failure is, can he recover in time for the next workout.
Phil believes in fascia stretch training (FST-7), a technique he's been using for a long time to ensure he gets the full advantage of deep fascia growth. Without going into the rather complex reasoning behind FST-7, it refers to doing 7 sets performed for his final exercise of the specific body-part he's training that day.
Monday: Quads, Hamstrings, and Calves
Stiff-Leg Deadlifts 4 X 8-10 reps
Lying Leg Curls 4 X 8-10 reps
Seated Leg Curls 7 X 10-12 reps
Standing Calf Raises 4 X 15-20 reps
Calf Raises on leg press 4 X 20 reps
Calf Raises 7 X 15 reps
Leg Extensions 4 X 10-12 reps
Front Squats 4 X 10-12 reps
Leg Presses 3 X 12 reps
Hack Squats 7 X 7 reps
Tuesday: Chest and Triceps
D/B Incline Presses 4 X 10-12 reps
D/B Incline Flyes 4 X 10-12 reps
Hammer Strength Bench-presses 4 X 10-12 reps
Pec Deck 7 X 10-12 reps
Rope Pushdowns 4 X 10-12 reps
Dips 3 X 10-12 reps
Close-Grip Bench-press 3 X 10-12 reps
Lying Triceps Extensions 7 X 10-12 reps
Wednesday: Rest day
Thursday: Back and Biceps
Wide-Grip Pull-Ups 3 X 10-12 reps
Power-Grip Chin-Ups 3 X 10-12 reps
T-bar Rowing 3 X 12 reps
Bent-Over Rowing 4 X 12 reps
One-Arm D/B Rowing 3 X 12 reps
Straight-Arm Pull-downs with Rope Attachment 7 X 10-12 reps
Standing EZ-Bar Curls 3 X 12 reps
Hammer Curls 3 X 12 reps
Concentration Curls 3 X 12 reps
Preacher Curls with Hammer grip 3 X 8-10 reps
Friday: Shoulders and Traps
Military Press on Smith Machine 4 X 10-12 reps
D/B Front Raises 4 X 10-12 reps
Upright Rows 4 X 10-12 reps
D/B Lateral Raises 7 X 10-12 reps
D/B Shrugs 4 X 12 reps
Barbell Shrugs 4 X 12 reps
Saturday: Cardio Exercises
Disclaimer: This information is for entertainment purposes only. We strongly recommend that you consult a physician before beginning any exercise program. MuscleNet.com is not a licensed medical care provider. The reader should understand that participating in any exercise program can result in physical injury and agrees to do so at his own risk. The findings and opinions of authors expressed herein are those of the author and do not necessarily state or reflect those of MuscleNet.com.