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SHREDDED male AESTHETIC physiques

muscle at it's best…

Ryan Terry

Ryan Terry – an amazing genetically gifted UK aesthetic physique.

Age: 25
Height: 5’10” – 178 cm
Weight: 187 lbs – 85 kg

First ever British Mens Physique IFBB PRO
European Arnold Classic mens physique champ, UK National champion,Mister International,Mister Great Britain

Ryan Terry (3)

 

RYAN’s workout

Monday: Back

  • Wide Grip Pull Ups 4 x 12-15 (Superset)
  • Wide Grip Pulldowns 4 x 12-15
  • Close Grip Pulldowns 4 x 12-15 (Superset)
  • Close Grip Seated Rows 3 x 12-15
  • Bent Over Rows 4 x 12-15
  • Deadlifts 4 x 8-10

Tuesday: Arms/Abs

  • Triceps Dips 4 x 8
  • Single Arm Triceps Pushdowns 3 x 10-12 (Each side)
  • Skull Crushers 3 x 10-12
  • EZ Barbell Curls 3 x 8-10
  • Single Arm Dumbbell Curls 4 x 8-10 (Each side)
  • Hammer Curls 3 x 8-10
  • Sit-ups 4 x 50
  • Side Obliques Twists 3 x 20 (Each side)
  • Planks 3 sets to Failure
  • Weighted Crunches 3 x 12-15

Wednesday: Legs

  • Squat 4 x 10
  • Hack Squat 3 x 8-10
  • Leg Press 3 x 12
  • Leg Extension 4 x 12-15

Thursday: Shoulders

  • Side Lateral Raises 4 x 10-12
  • Smith Machine Seated Military Press 4 x 8-15
  • Straight Arm Front Raise 3 x 15
  • Cable Rear Delts Raises 3 x 15
  • Front Barbell Shrugs 3 x 12
  • Rear Barbell Shrugs 3 x 12

Friday: Chest/Abs

  • Incline Barbell Press 4 x 10-12
  • Flat Dumbbell Press 3 x 10
  • Cable Fly’s 4 x 10-12
  • Incline Dumbbell Fly’s 3 x 10
  • Hanging Leg Raises 3 x Failure
  • Abdominal Crunches 3 x 10
  • Cable Woodchop 3 x 15-20

Saturday: Legs

  • Single-leg Hamstring Curls 4 x 10-12
  • Stiff-leg Lying Leg Curls 4 x 10-12
  • Weighted Walking Lunges 3 x 10-12
  • Seated Calf Raises 3 x 10-12
  • Smith Machine Calf Raises 3 x 30
  • Single-leg Calf Raises 4 x 20

Sunday: Off

  • Rest day

 

RYAN’s diet

Below is a diet I tend to follow all year round, I can stay relatively lean from this and I would only need to alter a few things in order to be ready for a photo-shoot or to get competition ready.

Daily Diet:

  • Meal 1: 120g Oats, 30g Blueberries, 10g Almonds & 30g of Whey Protein
  • Meal 2: 3 Eggs & 2 slices of Granary Bread
  • Meal 3: Tin of Tuna, 300g White Potato & Mixed Salad/Vegetables
  • Meal 4: 200g Chicken Breast & 80g Dry White Rice
  • Meal 5: 300g Steak, 200g Sweet Potato & Mixed Vegetables
  • Meal 6: 200g Salmon & Salad

Ryan’s Web Links:

 

Ryan Terry’s PHOTOS

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