The Phil Heath Arm Workout | The Ultimate Guide!

Are you curious about the Phil Heath arm workout?

Do you want to know how Phil Heath trains his arms 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 arm workout to take your physique to the next level!

Introduction

Part 1: Arm Workout #1
Part 2: Arm Workout #2
Part 3: Arm 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 arms are on a completely different level!

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

Phil Heath trains his arms one day per week using high-volume bodybuilding style workouts.

He performs up to 6-8 exercises for his biceps and triceps, including a healthy mix of compound and isolation movements. Phil Heath also likes to use perfect form on every exercise.

He says that keeping constant time under tension on the muscle is more important than lifting heavy weights with bad form.

Here is one of Phil Heath’s Mr. Olympia arm workouts that you can try. Check it out:

Phil Heath Arm Workout #1

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
Exercise #5: Cable pushdowns, 4 sets of 8-12 reps
Exercise #6: 45 degree incline ez-bar extension****, 4 sets of 8-12 reps
Exercise #7: Machine dips, 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

****Perform 8-12 reps, then immediately perform several close grip presses with the same weight

Here is the training video:

Talk about an intense workout!

Phil Heath performs a total of 7 exercises for his arms, including 4 movements for his biceps and 3 for his triceps.

Phil Heath starts this workout with a 21’s, one of the oldest high-intensity techniques for barbell curls. T

he basic idea is to perform 7 reps in the bottom half of the exercise, then 7 reps in the top half, then 7 full range of motion reps.

“We started out with 21s and that was something new for me.

I usually don’t start training arms until 4-5 weeks out from my bodybuilding shows.”

Phil Heath doesn’t train arms most of the year, so when he gets ready for his bodybuilding shows, he likes to use different high-intensity techniques to get them up to par quickly.

For triceps, Phil uses different muscle-intensive movements like cable pushdowns, incline tricep extensions, and machine dips.

Phil has great arm genetics, so he doesn’t need to do anything too crazy to make them grow. Instead, he focuses on keeping constant time under tension on his arms and training for the pump.

Here is another one of Phil Heath’s Mr. Olympia winning arm workouts that you can try. Check it out:

Phil Heath Arm Workout #2

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
Exercise #4: Rope pushdowns, 4 sets of 8-12 reps
Exercise #5: Machine dips, 4 sets of 8-12 reps
Exercise #6: Machine tricep extensions, 4 sets of 8-12 reps

Here is the training video:

Talk about an intense workout!

Phil Heath performs 6 total exercises for his arms, including 3 exercises each for his biceps and triceps.

As usual, Phil keeps his arm exercises light as he is mostly just training for the pump.

“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.”

Of course, there’s nothing wrong with this.

Phil has some of the biggest arms of all time, so clearly he is doing something right!

Here is one more Phil Heath arm workout that you can try. Check it out:

Phil Heath Arm Workout #3

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
Exercise #5: One-arm rope pushdown, 4 sets of 8-12 reps
Exercise #6: 30 degree incline triceps extension, 4 sets of 8-12 reps
Exercise #7: Dips, 4 sets of 8-12 reps

Here is the training video:

Talk about an intense workout!

This workout is very similar to the other two ones we looked at so far. Phil uses many of the same exercises, such as ez-bar curls, machine curls, cable pushdowns, and dips.

Phil keeps other parts of his routine the same as well, such as his rep ranges and rest periods.

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

And of course, Phil focuses on keeping constant time under tension on his muscles to stimulate as much muscle growth as possible!

Conclusion | The Phil Heath Arm Workout!

Phil Heath has some of the biggest arms of all time, and it’s easy to see why.

He trains his arms using high-volume bodybuilding style workouts with many different exercises for his biceps and triceps.

He also uses the time under tension technique to make his arms work as hard as possible on every rep.

If you are looking for a new routine to shock your arms into growth, then let it be the Phil Heath arm 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!

“I knew I was a winner back in the late sixties. I knew I was destined for great things.

People will say that kind of thinking is totally immodest. I agree.

Modesty is not a word that applies to me in any way. I hope it never will.”

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

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