PHIL HEATH BIOGRAPHY | HINDI.

This video is a biography of 7 time MR OLYMPIA and current champion PHIL HEATH in HINDI. Phil’s Training Routine Monday (Hamstrings, Calves and Quads) 4 Sets of Lying Leg Curls of 8-10 reps 4 Sets of Stiff-Leg Deadlifts of 8-10 reps 7 Sets of Seated Leg Curls of 10-12 reps 4 Sets of Standing Calf Raises of 15-20 reps 4 Sets of Leg Press Calf Raises of 20 reps 7 Sets of Seated Calf Raises of 15 reps 4 Sets of Extensions of 10-12 reps 4 Sets of Front Squats of 10-12 reps 3 Sets of Leg Presses of 12 reps 7 Sets of Hack Squats of 7 reps Tuesday (Chest and Triceps) 4 Sets of Dumbbell Incline Presses of 10-12 reps 4 Sets of Dumbbell Incline Flyes of 10-12 reps 3 Sets of Hammer Strength Bench Presses of 10-12 reps 7 Sets of Pec Decks of 10-12 reps 3 Sets of Pushdowns of Rope Attachment of 10-12 reps 3 Sets of Dips of 10-12 reps 3 Sets of Close-Grip Bench Presses of 10-12 reps 7 Sets of Lying Triceps Extensions of 10-12 reps Wednesday (Rest day)  Thursday (Back and Biceps) 3 Sets of Wide-Grip Pull-Ups of 10-12 reps 3 Sets of Power-Grip Chin-Ups of 10-12 reps 4 Sets of T-bar Rows of 12 reps 4 Sets of Bent-Over Rows of 12 reps 3 Sets of One-Arm Dumbbell Rows of 12 reps 7 Sets of Straight-Arm Pull Downs of Rope Attachment of 10-12 reps 3 Sets of Standing EZ-Bar Curls of 12 reps 3 Sets of Hammer Curls of 12 reps 3 Sets of Concentration Curls of 12 reps 7 Sets of Hammer Strength Preacher Curls of 8-10 reps Friday (Shoulders and  Traps) 4 Sets of Smith Machine Military Presses of 10-12 reps 4 Sets of Dumbbell Front Raises of 10-12 reps 4 Sets of Upright Rows of 10-12 reps 7 Sets of Dumbbell Lateral Raises of 10-12 reps 4 Sets of Dumbbell Shrugs of 12 reps 4 Sets of Barbell Shrugs of 12 reps Phil’s Off-season Diet Meal 1 12 oz. chicken 1 cup of egg whites 1 cup of cream of rice Meal 2 12 oz. 94% ground beef 2 cups of white rice Meal 3 12 oz. beef tenderloin 8 oz. whole wheat pasta Training Time Pre-Workout supplement  Post-Workout protein shake  Meal 4 6-8 oz. beef tenderloin 10 oz. white potato Meal 5 12 oz. chicken 1 cup of spinach Meal 6 12 oz. of 94% ground beef 1 cup of broccoli Meal 7 2 tbsp. of almond butter Whey protein isolate Phil’s Pre-Contest Diet Meal 1 2.5 cups egg whites 1 cup of oatmeal Meal 2 12 oz. white chicken breast 1 cup of brown rice Steamed vegetables Meal 3 12 oz. beef tenderloin Medium sweet potato Training Time Pre-Workout supplement  Post-Workout protein shake  Meal 4 12 oz. beef tenderloin Medium sweet potato Meal 5 12 oz. white chicken breast 1 cup brown rice Meal 6 & 7 12 oz. halibut or tilapia Steamed broccoli