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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