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Phil Heath’s Back-Blasting Routine

Try amping up the amount of sets to help get a back like the six-time Mr. Olympia champ.

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Phil Heath Flexing His Muscles
Robert Cianflone/Getty Images
Phil Heath Flexing His Muscles
Robert Cianflone/Getty Images

Phil Heath, the six-time Mr. Olympia winner, walks the line between monstrous size and aesthetic proportions. Here’s how he does it. 

Looking like the champ may seem impossible, but with these back exercises you should be on your way to massive posterior growth. Heath typically performs most exercises in three to four sets for 8–12 reps, with 30 second rest between sets, per the FST-7 protocol. 

 

Routine

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Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
4
Reps
8-12
Rest
30 sec.
Perform with neutral grip.
Exercise 3 of 6

Barbell Bent-Over Row

Equipment
Barbell
Sets
4
Reps
10
Rest
30 sec.
Exercise 6 of 6

Back Extension

Equipment
Sets
4
Reps
10
Rest
30 sec.
Perform with extra weight if possible.
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