Bodybuilding legend Phil Heath still attacks his workouts with the same vigor that saw him become a longstanding Mr. Olympia champion. In a recent Instagram post, ‘The Gift’ showed off four exercises he uses to sculpt his signature ‘3D’ delts.
Tied with Arnold Schwarzenegger in Mr. Olympia titles at seven, Phil Heath remains one of the most successful talents to emerge from the IFBB Pro League. While many considered him a villain when he was at the peak of his powers, Heath never let outside pressures affect his on-stage abilities.
Aside from winning seven Sandow trophies, Heath was held in high regard courtesy of his cutthroat rivalry with ‘The Predator’ Kai Greene. He denied Greene a chance at the Mr. Olympia title for years, though ultimately succumbed to Shawn Rhoden at the 2018 Mr. Olympia in second place. Although Heath is enjoying his time away from the limelight, that hasn’t stopped him from offering fans key pieces of workout advice.
Phil Heath Shows Off Workout for ‘3D’ Delts
Known for his bursting fullness and three-dimensional muscle volume, Heath showcased a few of his staple maneuvers for capped delts. For each of the four exercises, he aimed for 12-15 reps of four sets, which included one warm-up set.
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- Rope Face Pulls
- Shoulder Press Machine
- Rear Delt Flye Machine
- Reverse Pec Deck Flye
“4 Exercises to get some 3D Delts 🔥
Usually I aim for around 12-15 reps and 4 sets including one warm up…. Swipe & Save and give this a try.” wrote Phil Heath.
From commentating on the annual Mr. Olympia contest to appearing on popular podcasts, Heath is one of the sport’s most visible ambassadors. Having watched the younger generation gravitate toward steroid use, Heath has discussed the matter openly. He finds the trend extremely dangerous because of the way influencers glamorize and sensationalize the use of performance-enhancing drugs.
While he hasn’t touched a bodybuilding stage since 2020 (Mr. Olympia – 3rd Place), Heath still believes he has what it takes to compete at the highest level. He says he holds the winning formula and recently mentioned that he ‘could come back now’ if he truly wanted to. If he did follow through with a comeback at Olympia, he would have to face off with Derek Lunsford and Hadi Choopan, two athletes trained by his coach, Hany Rambod.
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At 44 years old, Heath doesn’t look to be slowing down anytime soon. If you’re after capped shoulders, give his ‘3D’ delts workout a try the next time you make it to the gym.
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