Get to know Ryan Terry's training plan
O training plan Ryan Terry's is done six times a week, resting only on Sunday. O training in legs it is done twice, just like the abdominal workout, with the remaining muscles being trained only once a week.
Normally, he does between 3 to 4 sets per exercise and has 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 have access to an illustrative image of it.
Get to know Ryan Terry's training plan.
Monday - Back
- Lifts with wide handle - 4 sets x 12-15 reps
- Pulldown w / wide handle - 4 sets x 12-15 reps
- Pulldown with short handle - 4 sets x 12-15 reps
- Paddle sitting on the machine with short handle - 3 sets x 12-15 reps
- Rowing with bar - 4 sets x 12-15 reps
- Dead weight - 4 sets x 8-10 reps
Tuesday - Arms and Sit-Ups
- Funds - 4 sets x 8 reps
- Tricep extension on the machine with one arm - 3 sets x 10-12 reps (Each arm)
- Tricep with forehead barbell - 3 sets x 10-12 reps
- Curl with Z bar - 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 reps
- Side rotation - 3 sets x 20 repetitions (each side)
- Board - 3 series 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 smith - 4 sets x 8-15 reps
- Front - 3 sets x 15 repetitions
- Backs with cables - 3 sets x 15 repetitions
- Front shrinkage with bar - 3 sets x 12 reps
- Posterior shrinkage with bar - 3 sets x 12 reps
Friday - Chest and Abdominals
- Inclined bench press - 4 sets x 10-12 reps
- Chest press with dumbbells - 3 sets x 10 repetitions
- Cable openings - 4 sets x 10-12 reps
- Slanted openings - 3 sets x 10 repetitions
- Elevation of legs in suspension - 3 series x Until failure
- Crunches - 3 sets x 10 repetitions
- Pulled with cable - 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
- Elevation of sitting twins - 3 sets x 10-12 reps
- Elevation of twins in the smith - 3 sets x 30 reps
- Elevation of twins with one leg - 4 sets x 20 reps
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