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Ryan Terry Training Split

Ryan Terry has officially begun off-season training after an extended break over Christmas enjoying the family time and resting up. It’s now time to get back into it.

And he must be mad because he’s training legs on his first session back… that’s some serious motivation. Although it’s easy to be motivated when you’ve got goals to reach. For Ryan, it’s the dream of winning Mr Olympia at the end of the year.

Leg day

Leg Extension

  • Take a seat on the leg press machine
  • Make sure the backs on your knees are at the edge of the seat and your lower shins rest on the padded bar
  • Drive your legs forward to push the padded bar upwards until your legs are straight

Targets: quads

Sets: 3-4

Reps: 8-12

Leverage squat/V-squat

  • Get in position, allowing the padding to rest on your shoulders
  • Place your feet at shoulder width apart on the incline platform
  • Hold on to the handles at the front of the machine for stability
  • Perform a squat movement by bending at the knees and lowering your hips
  • To isolate the quads, finish the movement when your upper leg is perpendicular to the lower leg
  • To target the quads, glutes and hamstrings, squat as low as you can

Targets: quads, glutes, hamstrings

Sets: 3-4

Reps: 8-12

Pendulum squat

  • If the weight feels too light, slow the exercise down. Driving your heel into the platform will put the weight back into your quads.
  • Ensure the pads rest on your shoulders
  • Lean backwards into the back pads to take the weight off your back
  • Place your feet shoulder-width apart on the incline platform
  • Lower your hips until your upper leg is perpendicular to your lower leg
  • Push back up through your heels to your starting position

Targets: quads

Sets: 3-4

Reps: 12-15 reps

Unilateral leg press

  • Always start on your weaker leg.
  • Take a seat on the leg press machine
  • Place your leg onto the platform, a bit more towards the centre than shoulder-width apart
  • Push through your feet until your leg is straight
  • Then slowly bend your leg at the knee as much as possible

Targets: quads

Sets: 3-4

Reps: 8-12 reps

Seated calf raises

  • Take a seat and place the padded bar on top of your thighs, just above the knee
  • Place the balls of your feet on the platform
  • Push through the balls of your feet to target your calves

Targets: calves

Sets: 4

Reps: 10-12 reps

Standing calf raises

  • Make sure the pads rest on your shoulders
  • Place your feet shoulder-width apart with only the balls of your feet resting on the platform
  • Push your heels up through the balls of your feet — you will feel this in your calves
  • Then lower your heels back down so your feet are flat

Targets: calves

Sets: 4

Reps: 10-12 reps

Back day

Chest-supported one-arm row

  • Take a seat at the machine with your chest resting on the bench
  • Grab the handle on the machine with one hand
  • Pull it towards you and upwards slightly
  • Your elbow should pull out to your side
  • Lower the handle back down in front of you
  • Repeat on the other arm

For a warm-up:

Sets: 2

Reps: 20 &15 reps

Repeat for working set:

Sets: 4

Reps: 15, 10, 8, 8 (increasing the weight)

Pull-ups

  • Grab two bars so that your hands are facing each other
  • Your hands should be shoulder-width apart
  • Hang from the bars
  • Pull yourself up until your chin is in line with your hands
  • Release the tension, and allow your body to drop back down
  • Keep your body rigid throughout the movement to make it more challenging

Sets: 3

Reps: 12

T-bar row

  • Grab a landmine barbell with a T-bar attachment
  • Place a leg either side of the bar
  • Hinge your hips back slightly and bend your knees so you’re leaning over the bar
  • Grab the T-bar extension with straight arms
  • Pull the bar towards your body
  • Your elbows should come out to the side of your body slightly to allow you to squeeze your lats

Sets: 4

Reps: 15, 12, 12, 15

Chest-supported cable pulldown

  • Sit on the bench, facing the back support
  • Remain upright with one arm on the back of the bench for support
  • Grab the cable handle and pull it in the direction of your hip
  • As you release the tension in your lats, your arm will move back towards the machine
  • Allow your lats to stretch before performing the movement again

Sets: 4

Reps: 15, 12, 12, 15

Weighted hyperextension

  • Stand on the platform, with your thighs against the padding
  • Make sure your hips have full range of movement
  • Hinge at the hips to lower your upper body forwards
  • And use your lower back and glutes to drive your body back upwards to the vertical position

Sets: 4

Reps: 12

Shoulders

Chest-supported rear delt fly

  • Set up an incline bench
  • Rest your chest against the top of the bench
  • Begin with your hands facing each other in front of you
  • Bring your arms out to your side until they’re in line with each other

Sets: 3

Reps: 12-15

Superset

Rear shoulder shrugs

  • Hold the bar of a Smith machine while standing in front of it
  • Keep your arms stiff
  • Shrug your shoulders upwards

Front shoulder shrugs

  • Perform in the same way, but holding the weight at your sides

Sets: 3

Reps: 8-12

Barbell press

  • Sit back on a slightly inclined bench
  • Grab the barbell with your hands wider than shoulder-width apart
  • Keeping your chest up, lower the bar to chest height
  • And push the bar back up to the starting position

Sets: 3

Reps: 10

Superset

Standing dumbbell lateral raise

  • Stand up with the dumbbells by your sides
  • Your hands should be facing each other
  • Bring the dumbbells up until your arms are in line with each other
  • Make sure that during the movement, your palms are facing the floor

Seated plate raises

  • Take a seat on a bench
  • Keep your back straight
  • Grab a plate in each hand
  • Bring the plates upwards to the side of your body

Sets: 3

Reps: 8-12

Cable machine shoulder press

  • Set up a bench between the two sides of a cable machine
  • Ensure the cables are set at the bottom of the machine
  • Lean your back against the bench
  • Grab a handle in each hand
  • Begin with your arms out to your sides in a right-angle position
  • Drive your arms upwards until they’re above your head
  • And then lower them back down to the starting position

Sets: 4

Reps: 12

Chest

Incline dumbbell press

  • Lie back on an incline bench
  • Rest the dumbbells on your knees and push them up until they’re above your arms
  • Your arms should be out at your sides
  • Push the dumbbells up until they’re above the centre of your chest

Sets: 4

Reps: 12, 10, 8, 8

Supported cable fly

  • Rest your chest on the back of an incline bench
  • Grab a cable handle in each hand
  • With your palms facing each other, pull your hands from the lateral position until they meet in front of your chest

Sets: 4

Reps: 12

Plate loaded incline press with neutral grip

  • Rest your back against an incline bench
  • Grab the handles with a neutral grip
  • Push through your chest until your arms are straight
  • And slowly return to the starting position

Sets: 3

Reps: 6-7

Superset

Dumbbell pullover

  • Sit on the floor with the top of your back against a bench
  • Grab a dumbbell
  • Push off your feet so you’re in a bridge position with the top of your back against the bench
  • Keep your arms straight, holding the dumbbell out above your head
  • Move the dumbbell backwards so it’s behind you

Hex press

  • Lean back on an incline bench
  • Grab a dumbbell in each hand
  • Keep your hands together in front of you, above your chest
  • Push them up above your chest
  • Then lower them down to your chest, keeping your elbows by your side

Sets: 3

Reps: 6-7

FST-7 seated chest press

  • On the seated chest press machine lean back against the back of the bench
  • Grab the handles and push against them quickly

Sets: 7

Reps: 10

Take Home Message

That’s a wrap. He’ll be ready for Mr Olympia in no time. If you start now, you could give him a run for his money. Actually, maybe give it a few years…

 

 

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Emily Wilcock

Emily Wilcock

Writer and expert

Emily is studying Business Management & Marketing at the University of Birmingham and is currently on her intern year. She has a keen interest in both writing and fitness, so is happy she can now combine the two. She likes to spend time with her friends, both in & out of the gym.


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