The Phil Heath Bicep Workout | The Ultimate Guide!


Phil Heath Bicep Workout

Are you curious about the Phil Heath bicep workout?

Do you want to know how Phil Heath trains his biceps for size and strength?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you how to use the Phil Heath bicep workout to take your physique to the next level!

Introduction

  • Part 1: Bicep Workout #1
  • Part 2: Bicep Workout #2
  • Part 3: Bicep Workout #3

Phil Heath is one of the greatest bodybuilders of all time, and it’s easy to see why.

He has an incredible physique, with massive 3-D delts and ripped six-pack abs. However, his biceps are on a completely different level!

So how does Phil Heath train his biceps? Is it a secret training routine, or is he just gifted for building massive arms?

Phil Heath trains his biceps one day per week using high-volume bodybuilding style workouts. He performs 3-4 different exercises for his arms, including ez-bar curls, dumbbell curls, machine curls, and cable curls.

Phil Heath says his arms grow so fast, that he only trains them the last 2 months before his bodybuilding competitions! However, in those 2 months he trains them as hard as possible using the time under tension technique.

Here is one of Phil Heath’s high-volume bicep workouts that you can try. Check it out:

Phil Heath Bicep Workout #1

  • Exercise #1: One-arm machine preacher curls, 4 sets of 8-12 reps
  • Exercise #2: Dumbbell concentration curls, 4 sets of 8-12 reps
  • Exercise #3: Dumbbell hammer curls, 4 sets of 8-12 reps

Here is the training video:

Talk about an intense workout!

For this routine Phil performs a total of 3 exercises for his biceps, including one-arm preacher curls, dumbbell concentration curls, and dumbbell hammer curls.

Phil likes to focus on movements and exercises where he can really feel his biceps working, rather than ones where he can lift a ton of weight.

“The way I train is more instinctive, but with purpose, and with the right amount of pump and contraction.

You have to be able to feel the muscle all the way through, on both the positive and the negative.”

This is a great point.

Too many people lift the weight without feeling their muscles contract. If you want to build big biceps, then you have to feel your muscles working on every rep!

Here is another one of Phil Heath’s bicep workouts that you can try. Check it out:

Phil Heath Bicep Workout #2

  • Exercise #1: Standing ez-bar curls, 4 sets of 8-12 reps
  • Exercise #2: One-arm machine curls, 4 sets of 8-12 reps
  • Exercise #3: 30 degree spider ez-bar curls, 4 sets of 8-12 reps
  • Exercise #4: Pinwheel curl, 4 sets of 8-12 reps

Here is the training video:

Talk about an intense workout!

Phil Heath performs a total of 4 exercises for his biceps, including ez-bar curls, one-arm machine curls, spider curls, and pinwheel curls.

As usual, he stays away from the classic “mass-building” exercises like barbell curls and standing dumbbell curls.

Instead, he focuses on more muscle-intensive movements where he can feel his biceps working the most.

“If the muscles are not activated, there can be a lot of different problems. It can be a neck injury or a back injury. That’s why getting your therapy is so important.”

Here is one more Phil Heath bicep routine that you can try. Check it out:

Phil Heath Bicep Workout #3

  • Exercise #1: Barbell curls, 4 sets of 21 reps**, 4 sets of 8-12 reps
  • Exercise #2: Concentration curls, 4 sets of 8-12 reps
  • Exercise #3: Standing dumbbell hammer curls, 4 sets of 8-12 reps
  • Exercise #4: Machine preacher curls, 4 sets of 8-12 reps

**Perform 7 reps in the bottom half of the motion, 7 reps in the top half of the motion, and 7 full range of motion reps

Here is the training video:

Talk about an intense workout!

For this routine, Phil Heath actually uses the standing barbell curl. However, even here he uses techniques that allow him to feel his biceps working harder.

For example, on this exercise he uses the “21” technique where you perform 7 reps in the bottom position, 7 reps in the top position, and 7 full range of motion reps.

As usual, Phil Heath rests about 1-2 minutes between sets.

For him, this is long enough to feel recovered, but short enough to keep a nice pump going in his arms.

“With arms I usually rest 1-2 minutes in between sets.”

Now that’s how it’s done!

Conclusion | The Phil Heath Arm Workout!

Phil Heath has some of the best biceps in bodybuilding history, and it’s easy to see why.

He trains his arms one day per week using high-volume bodybuilding style workouts. He uses many different bicep exercises, and always trains for the pump with high reps and short rest periods.

If you are looking for a new routine to shock your biceps into growth, then you have to try the Phil Heath bicep workout. It may be just what you need to take your training to the next level!

Before you go, check out my other world-class articles:

Trust me – you won’t find this cutting-edge information anywhere else!

“Positive thinking can be contagious. Being surrounded by winners helps you develop into a winner.”

Thank you for reading and I wish you the best of luck on your strength training journey!

 
 
 

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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