Ryan Terry | SHREDDED male AESTHETIC physiques

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’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: