Phil Heath’s Arm Workout: The 3 Exercises That Built 22-Inch Biceps

Seven-time Mr. Olympia Phil Heath is proving that age is just a number. At 46, he maintains the massive arms that defined his legendary career. He recently broke down the specific routine he uses to keep those 22-inch biceps looking competitive. Heath is a firm believer that despite his decades of experience, there are no shortcuts to building size.

The routine is lean, consisting of just three core movements. First, he performs 4 sets of 8 to 12 reps of seated alternating dumbbell curls to target the bicep brachii, brachialis, and brachioradialis. This foundation establishes the necessary volume to trigger growth while ensuring the forearms receive adequate attention.

Following the curls, he shifts to 4 sets of 8 to 12 reps of concentration curls. These provide isolation for the bicep peak. Because this exercise removes the ability to use momentum, he notes that lifters often need to adjust the weight downward to maintain proper form. This movement is critical for the specific shape of the arm.

The workout concludes with a finisher known as the barbell curl 21s. This is a seven-set ordeal. He breaks the 21 reps into three segments: seven bottom-half reps, seven top-half reps, and seven full-range reps. The increased time under tension pushes the muscle to failure and exhausts the forearm complex.

Heath emphasizes that while this workout is short, the intensity must remain high. He recommends 90 seconds of rest between the standard sets and two minutes between the sets of 21s. He maintains that training hard and training smart are the keys to longevity in the gym. For those looking to mirror his results, he suggests starting with manageable weights before increasing the load to ensure form remains the priority.