Treino - PHIL HEATH (ROTNAS DE TREINO EM OFF E EM PRE COMPETIÇÃO)

  • Mr.Olympia 2011 Phil Heath's Rotinas de treino;


 
Off-Season Training Routine



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

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

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 Dumbell 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

Dumbell Preacher Curls 7 sets 5-7 reps

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

Traps

Dumbell Shrugs 3-4 sets 6-8 reps

Barbell Shrugs 3-4 sets 6-8 reps

Rear Delts

Bent-Over Dumbell 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


Dumbell Incline Presses 4 sets 10-12 reps

Dumbell Incline Flyes 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 Dumbell 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

Dumbell Front Raises 4 sets 10-12 reps

Upright Rows 4 sets 10-12 reps

Dumbell Lateral Raises 7 sets 10-12 reps

Traps

Dumbell Shrugs 3-4 sets 10-12 reps

Barbell Shrugs 3-4 sets 10-12 reps

Rear Delts

Bent-Over Dumbell Raises 4 sets 10-12 reps

Reverse Pec Decks 7 sets 10-12 reps

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