Heath's Hams & Delts

[Ox 51]

HEATH REVAMPING HIS HAMS & DELTS

Phil Heath has his sights set on improving his hams and delts in 2010
By Zack Zeigler
February 9, 2010
FLEXONLINE.COM

There's a lot of buzz surrounding Phil Heath as the 2010 bodybuilding season approaches — and with good reason. With the '10 Arnold Classic around the corner, a Heath victory may signify the beginning of the year of "The Gift." Heath took fifth at the '07 Arnold and made a leap to second in '08. With the Arnold being his first show this year, we'll find out if Heath is ready to take the reigns at the March 6 event in Ohio.
For those curious about how Heath has been mentally prepping for the '10 season, you should know he hasn't let any hype get to his head and that he's determined to remain focused in order to come back strong from a disappointing fifth place finish at the 2009 Mr. Olympia.

"In 2010, I want to target my hamstrings and delts," Heath told flexonline.com "I've been able to bring up my chest and back, but I feel that adding more mass to my delts and hams will bring forth an even more complete physique. To achieve this, I am doubling up on workouts so that they receive enough attention. Also, I will ensure that eating enough protein and taking more glutamine and BCAA's will allow my body to recover faster."

<TABLE style="COLOR: #000000" cellSpacing=0 cellPadding=5 width="50%"><TBODY><TR><TD style="BACKGROUND: #b10b1c; FONT-WEIGHT: bold" colSpan=4 align=middle>PHIL HEATH’S HAMS & QUADS ROUTINE


</TD></TR><TR style="BACKGROUND: #000000; COLOR: #ffffff; FONT-WEIGHT: bold"><TD style="BORDER-RIGHT: #ffffff 1px solid">EXERCISE </TD><TD style="BORDER-RIGHT: #ffffff 1px solid" align=middle>SETS </TD><TD align=middle>REPS </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Lying leg curls * </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>7 </TD><TD align=middle>10-12 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Standing leg curls </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>3-4 </TD><TD align=middle>10-12 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Seated leg curls </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>3-4 </TD><TD align=middle>10-12 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Stiff legged deads </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>3-4 </TD><TD align=middle>10-12 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Leg extensions </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>3-4 </TD><TD align=middle>10-12 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Back squats </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>3-4 </TD><TD align=middle>10-12 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Unilateral leg press</TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>3-4 </TD><TD align=middle>10-12 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Hack squats * </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>7 </TD><TD align=middle>10-12 </TD></TR></TBODY></TABLE>
* Denotes FST-7



<TABLE style="COLOR: #000000" cellSpacing=0 cellPadding=5 width="50%"><TBODY><TR><TD style="BACKGROUND: #b10b1c; FONT-WEIGHT: bold" colSpan=4 align=middle>PHIL HEATH’S DELTS ROUTINE


</TD></TR><TR style="BACKGROUND: #000000; COLOR: #ffffff; FONT-WEIGHT: bold"><TD style="BORDER-RIGHT: #ffffff 1px solid">EXERCISE </TD><TD style="BORDER-RIGHT: #ffffff 1px solid" align=middle>SETS </TD><TD align=middle>REPS </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Smith machine presses </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>3-4 </TD><TD align=middle>10-12 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Seated side lateral raises </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>3-4 </TD><TD align=middle>10-12 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Upright rows </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>3-4 </TD><TD align=middle>10-12 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Dumbbell front raises </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>3-4 </TD><TD align=middle>10-12 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Rear laterals </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>3-4 </TD><TD align=middle>10-12 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Dumbbell shrugs </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>3-4 </TD><TD align=middle>10-12 </TD></TR></TBODY></TABLE>

 

[big in vegas]

I did this ham workout today actually and my hams are sore already and I normally don't get sore

 

[Ox 51]

Lot of sets for these workouts, but you can see how they paid off for Phil.

 

[big in vegas]

I split hams and quads into 2 different days so it wasn't too bad

 

[buckns]

i should do stiff legged deads .. Been awhile .

 

[big in vegas]

I love stiff legged deads, but they kill me after doing all the other sets