Find out about athlete Ryan Terry's training plan
Ryan Terry's training plan is done six times a week, resting only on Sunday. Leg training is done twice, as is abdominal training, with the remaining muscles being trained only once a week.
You normally do between 3 and 4 sets per exercise and there is no fixed number of repetitions, normally varying between 8 and 15 reps.
If you don't know any exercise, just click on the name to access an illustrative image of it.
Discover Ryan Terry's training plan.
Monday ? Back
- Lifts with wide grip ? 4 sets x 12-15 reps
- Pulldown with wide grip ? 4 sets x 12-15 reps
- Pulldown with short grip ? 4 sets x 12-15 reps
- Seated rowing machine with short handle ? 3 sets x 12-15 reps
- Barbell row ? 4 sets x 12-15 reps
- Dead weight ? 4 sets x 8-10 reps
Tuesday ? Arms and Abs
- Funds ? 4 sets x 8 reps
- Tricep extension on machine with one arm ? 3 sets x 10-12 reps (Each arm)
- Tricep with bar to forehead ? 3 sets x 10-12 reps
- Z-bar curl ? 3 sets x 8-10 reps
- One-Arm Dumbbell Curl ? 4 sets x 8-10 reps (Each arm)
- Hammer Curl ? 3 sets x 8-10 reps
- Crunches ? 4 sets x 50 repetitions
- Side rotation ? 3 sets x 20 repetitions (each side)
- Board ? 3 sets x Until failure
- Crunches with weight ? 3 sets x 12-15 reps
Wednesday ? Legs
- Squat ? 4 sets x 10 repetitions
- Squat Hack ? 3 sets x 8-10 reps
- Press ? 3 sets x 12 reps
- Leg Extension ? 4 sets x 12-15 reps
Thursday ? Shoulders
- Sides ? 4 sets x 10-12 reps
- Military press sitting on the smith ? 4 sets x 8-15 reps
- Frontals ? 3 sets x 15 reps
- Hamstrings with cables ? 3 sets x 15 reps
- Front Shrink with Bar ? 3 sets x 12 reps
- Back shrink with bar ? 3 sets x 12 reps
Friday ? Chest and Abs
- Incline bench press ? 4 sets x 10-12 reps
- Dumbbell chest press ? 3 sets x 10 repetitions
- Cable openings ? 4 sets x 10-12 reps
- Slanted openings ? 3 sets x 10 repetitions
- Suspension leg raises ? 3 sets x Until failure
- Crunches ? 3 sets x 10 repetitions
- Cable pull ? 3 sets x 15-20 reps
Saturday? Legs
- Leg curl with one leg standing ? 4 sets x 10-12 reps
- Leg curl ? 4 sets x 10-12 reps
- Walking Lunges ? 3 sets x 10-12 reps
- Seated calf raise ? 3 sets x 10-12 reps
- Smith calf raise ? 3 sets x 30 repetitions
- Single leg calf raise ? 4 sets x 20 repetitions
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