Emily Wilcock
Writer and expert2 years ago
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.
Before he gets into it, it’s time for some fuel. Pre of choice? The Limited Edition Pre-Thermo, of course.
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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
Training While Travelling
Champions like Ryan Terry never truly rest, not even on holiday. A frequent traveller, he knows how to adapt his workout split to fit long days and tight schedules. And even if he’s shaking off jetlag, he still puts in the time needed to maintain his physique.
Ryan’s Current Training Split
- Monday – Back and Biceps
- Tuesday – Chest and Triceps
- Wednesday – Legs
- Thursday – Shoulders and Calves
- Friday – Back on its own
- Saturday – Arms only
- Sunday – Active rest day with some core training.
Training Sessions While Travelling
In Korea, Ryan was up early to fit in a session before a long day of work commitments, prioritising biceps, triceps and abdominals. Short on time, he converted the workout into supersets, twice repeated.
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Suspended/Decline Sit-Ups
Works the core, hip flexors and obliques. You can use a machine or a simple bench.
- Set up the bench at a 30–45-degree decline.
- Engage the core and bring your torso off the bench by flexing your spine, and lift until you’re sitting upright.
- Once you reach the top, take a pause to breathe and slowly return to the start.
Preacher Curls
Works your biceps and your forearms (brachialis). Can be done with a preacher bench or with a dumbbell and bench for extra support.
- Sit down on the bench, making sure your feet are planted with your knees at 90 degrees.
- Rest your arms on the arm rest and make sure they are fully extended.
- Grab the barbell and curl it towards you.
- Once you reach the top, pause briefly and lower the bar back down.
Torso Twist
Works your abs and obliques.
- Sit down on the machine and place your arms around the handles. Your arms should be on the outside resting on the pads.
- Rotate your body and make sure to control the motion instead of swinging.
- Rotate back but don’t let the plates come fully down so the tension is maintained.
Triceps Dip
Works the triceps but also the chest depending on form. Can be done on a bench, bars, or boxes.
- Place your hands over the bars either side of you, arms straight and palms facing inwards.
- Lift yourself up and keep your feet elevated. Imagine your body as a backwards “L” shape.
- Lower yourself until your elbows are at a 90-degree angle. Make sure they’re not flared out and you’re upright to target your triceps.
- Drive back up to return to the starting position.
Triceps Pushdown
Works triceps. Can be done with either a bar or rope attachment.
- Ensure the cable pulley is set up above head height and add the attachment, making sure it’s positioned at chest height.
- Go into a hip-width stance and grab the attachment.
- Engage your core, pin your shoulder blades back and bend your knees.
- Keep your arms and elbows at your sides throughout the movement and push down, squeezing your triceps until your arms are fully extended.
- Slowly return the weight back slightly to maintain the tension and repeat.
Rope Cable Curls
Works the biceps, forearms and delts. Can be done with a rope or bar attachment.
- Stand at the machine and make sure the attachment is set up for your arms to be fully extended.
- Grab the attachment with a neutral grip and engage the core.
- Squeeze your biceps and begin to curl your elbows up towards your shoulders.
- Return to the start position by slowly returning the weight back down.
Ab Crunchers
Works the abdominals.
- Sit down at the machine and set the machine to the appropriate weight.
- Grab the handles at shoulder height and ensure your triceps are at a 90-degree angle on the pads.
- Crunch and tighten your abs while breathing out. Bend at the waist to lower the bars and lift your legs.
- Breathing back in, straighten your torso and return to the start. Maintain the tension by not letting the weights hit back down.
Side Crunches
Works the obliques.
- Lay on your side in a relaxed position with your knees stacked.
- Place one hand behind your head for extra support.
- Begin by squeezing your abs to raise your upper body off the floor.
- Lower back down and repeat until you complete the set, then repeat on the opposite side.
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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2 years agoBy Emily Wilcock
Emily Wilcock
Writer and expert
After completing an internship with Myprotein, Emily returned to university to finish her Bachelor of Science degree in Business Management and Marketing.
With experience in lifestyle writing, Emily aims to entertain and educate through her work. Her focuses include recipes, real and inspiring stories, and working with writers to help provide easy-to-digest evidence-based research.
Her work on recipes has been previously featured in The Supplement magazine, with a particular focus on high-protein, nutritious meals, plus advice on how to properly fuel your body.
Outside of work, Emily’s top priority is food. She’s a self-professed star baker and a connoisseur of all things baked. In her spare time, she’s either cooking up a storm, our looking out for the opportunity to try out Manchester’s newest restaurants. But as a huge fan of carbs, if it’s not pasta or pasta-adjacent, she’s not interested.
If she’s not in the kitchen, she’s tucked up with a book for an early night, or you’ll find her in the gym working up a sweat. Afterall, all those carbs require quite the appetite.
