SHREDDED male AESTHETIC physiques

muscle at it's best…

Tag Archives: physique

Tom Coleman

Tom Coleman is a 27 y/o world-renowned fitness model with incredible aesthetics and strong muscular build. When he shred down to below 5% body fat levels, he is one of the top physiques in the world.

11078151_394183657449623_5130190719798082597_n

 

Tom’s STATS:

Age: 27
Height: 5’10” – 178 cm
Weight: 196 lbs – 89 kg

 

Tom’s TRAINING routine:

I’m a big lover of old school bodybuilding! Nothing beats free weight exercises like Squats, Bench Press and heavy Dumbbell movements. I train every day and like to hit individual body groups pushing them to failure every time!

Monday: Chest/abs

  • Incline Dumbbell Press 4×8-12
  • Flat Dumbbell Press 4×8-12
  • Bench Press 4×8-12
  • Cable Fly’s 4×8-12
  • Dumbbell Pullovers 4×8-12
  • Leg Raises 4×8-12
  • Incline Leg Raises 4×8-12
  • Planking to Failure

Tuesday: Arms

  • Seated Dumbbell Curl 3×12
  • Standing EZ Bar with a Bicep Isolator 4×8-12
  • Preacher Bench Barbell Curls 4×12
  • Bodyweight Dips 4×8-12
  • Tricep Cable Pulldown (V Bar) 4×8-12
  • Close Grip Skull Crushers 4×8-12
  • Standing Bicep Curls 4×8-12
  • Bike Cardio 20-30mins

Wednesday: Legs

  • Squats 4×12-15
  • Front Squats 4×12-15
  • Leg Extension (Pausing on every final rep) 4×12-15
  • Barbell Lunges 4×12-15
  • Standing Calf Raises 4×25
  • Hamstring Machine 4×12-15
  • Straight Leg Deadlifts 4×12-15

Thursday: Shoulders

  • Front Raises With EZ Bar 4×8-12
  • Seated Dumbbell Side Raises 4×8-12
  • Seated Dumbbell Shoulder Press 4×8-12
  • Upright Rows 4×8-12
  • Rope Pulls 4×8-12
  • Shrugs 4×8-12
  • Sit Ups 4x Failure
  • Russian Twists 4×12
  • Cable Pull Down Crunch 4×8-12

Friday: Back

  • Seated Row Cable Machine 4×8-12
  • Wide Grip Pull Down 4×8-12
  • Dumbbell Bent Over Rows 4×8-12
  • Wide Gripped Rows 4×8-12
  • Lateral Pull Downs 3×12
  • Dumbbell Pullover 4×8-12

Saturday: Chest/triceps

  • Bench Press 1x Rep Max
  • Incline Bench Press 1x Rep Max
  • Cable Cross Over’s 4×8-12
  • Incline Dumbbell Press 3x Failure
  • Wide Dumbbell Fly’s 4×8-12
  • Dips 4×8-12
  • Straight Bar Cable Pull Down 4x Failure

Sunday: Legs

  • Leg Extension (Pausing on every final rep) 4×12-15
  • Barbell Lunges 4×12-15
  • Squats 4×12-15
  • Front Squats 4×12-15
  • Hamstring Machine 4×12-15
  • Straight Leg Deadlifts 4×12-15
  • Standing Calf Raises 4×25

 

Tom’s DIET:

  • Meal 1: 7 Eggs with 1 Egg Yolk, GF1 Protein (USN) with 100g Oats, 100g Bananas & USN Whey Protein Shake (2 scoops)
  • Meal 2: White Fish 250g, Sweet Potato 200g and Vegetables
  • Meal 3: Chicken 150g, Brown Rice 80g & mixed Greens
  • Meal 4: 100g Oats, 100g Banana & x2 scoops USN Whey
  • Pre workout: Banana and USN pre workout
  • Meal 5: Steak 50-100g, 80g Brown Rice & mixed Vegetables
  • Meal 6: USN Whey Protein & 10g of Walnuts

 

Tom’s SUPPLEMENT routine:

  • GF1 Protein USN
  • Anabolic Muscle Fuel USN
  • BCAA’s
  • ZMA’s
  • Multivitamins

 

Tom’s CONTACT DETAILS:

Website: http://gillescrofta.com

Facebook: https://www.facebook.com/tomcolemanfitness/timeline

Instagram: @tomocoleman

 

 

Tom’s VIDEOS:

 

 

Tom’s PHOTOS:

 

0fe8633187c8ea72b53493cda0951c0e 3a7a9e21201b9d53a24ce1f231f72fb6 639c78b15ac386cb21dfc233994dcce0 1526203_364940513707271_7344468483027518129_n 10313546_265003533700970_6107349449448717639_n 10407899_391949371006385_7716585569022897532_n 10447805_362013603999962_5156501754208142846_n 10478546_265460916988565_3009348738737608982_n 10580075_294611540740169_7390558374289440638_n 10609538_297225920478731_5055313050614290225_n 10645305_440964189438236_4167332922114451754_n 10690142_352918454909477_6524857937388601113_n 10805691_336296826571640_8401676838942455934_n 10897865_346065752261414_5516899163037995867_n 10955328_410604815807507_7533052958386980588_n 10983390_360363787498277_8457439587624332185_n 11038790_401734726694516_1480310922105369881_n 11056567_423363531198302_2350048009545226119_n 11072862_379020128965976_6371737027012292718_n 11165280_394851417382847_9131277217125888200_n 11203007_393838187484170_8281879278619848588_n 11218987_458954310972557_8086747669133902426_n 11219021_442292582638730_2170386268608051892_n 11219653_448768651991123_3393487169545713418_n 11222623_452826558251999_2613512391087314190_n 11223303_458596287675026_3343467090201324244_n 11265567_396892423845413_2910402050192155449_n 11295578_400767643457891_6709890390742298807_n 11403272_408004876067501_2829370239334089659_n 11403487_415500115317977_4304214173070148498_n 11415448_404823493052306_335261725696332657_n 11813480_428905733977415_3262596094423717364_n 11813490_424916804376308_8631791000464457497_n 11816856_426492334218755_933305584440033917_n 11822447_429573730577282_1185481881083377756_n 11825953_430729660461689_5433257781005263361_n 11826033_425043954363593_1796166415333673232_n 11846727_426676354200353_1714695356585468063_n 11846771_430229987178323_6016884662124729752_n 11863386_431490437052278_128310718790617287_n 11866458_432565336944788_2865480969337823555_n 11870922_431306683737320_4879462548011426308_n 11885338_430315270503128_5614645362623929392_n 11888096_433044530230202_6474113123184529525_n 11889656_433600293507959_6264718499923147702_n 11900000_431969350337720_736016569355961542_n 11959994_439191856282136_6155530555217739532_n 12036819_447919598742695_4292895735337028529_n 12046843_447535612114427_8935090919000602390_n 12063383_447631745438147_8031072380341176323_n 12063624_455151634686158_7000694903702528139_n 12079634_448768818657773_3700784546262407252_n 12088251_448430312024957_5560149837910563447_n 12096528_451665385034783_2739132062713443072_n 12108224_451310318403623_4140001356847921246_n 12112188_452322531635735_5540207284886806725_n 12189108_456088497925805_4284317656824196408_n 12191956_456678621200126_595901538661604007_n 12234943_459463834254938_4293237779300481413_n 12239666_459696280898360_5123602859397574235_n 12246716_460220000845988_8117345341070285437_n 12250057_460879777446677_7787611125627287945_n 12278821_460785624122759_180679785714557631_n 12278959_460604147474240_233046222220813438_n 14480429370_2dca851cb8_b 14480461969_860b1ddb2f_b B0uIhZgCIAEVE0N BwM4xM6IYAAuPfN Bxyu2A8IgAAoswV ByeoQQOCUAAgqJs ByNTKobIYAADfHV ByrZF9NIUAA4UdD CAfOYcmWYAA3Z_r cd62d9d5828017c02c234206c6509206 clr-TomColeman-pinkjpg CQun2v1W8AA6ZgZ CUC6GL2WoAAQ-PW hqdefault pcth-TomColeman red-TomColeman tng-TomColeman tng-TomColeman-1 Tom Coleman 2 (4) Tom Coleman 4 (5) Tom Coleman 4 (7) Tom Coleman_3606977557110446514_o tom coleman_8367537782270954332_o Tom Coleman_n4s9g21fiD1rfbjpmo3_1280 (1) tom_coleman_pump_undie_tattoo_ripped_fighter_by_stenir-d8kzqgf tom_colemancoverdsc_5346_copy tom-coleman tom-coleman-2 Tom-Coleman-2-2wtds2ub4g04xgdmj344qy Tom-Coleman-5-2ypr0uo4okranbyp1cn022 Tom-Coleman-24 Tsy5YSzZ tumblr_nbqfi3GzuX1rkfg4wo1_1280 tumblr_ngi4fcLcxP1slni0io1_1280 tumblr_nixc9pRVAX1u0x9cao3_500 tumblr_nixcm7n2Ot1u0x9cao1_1280 tumblr_nl1pwsEcYI1tez6q4o1_1280 tumblr_nlfr30rED01rkfg4wo1_500 tumblr_nrzkj9XlhP1t5vb4uo1_1280 tumblr_ns61d8gzvM1s8gz15o1_1280 tumblr_nsk1gpqaXh1s8gz15o1_1280 tumblr_ntvknxCQpl1rkfg4wo1_1280 tumblr_nuund8e9Wz1su3fgco1_500 ZOjH_HumT0c

 

Gavin Perry

Gavin Perry is another prime example of a aesthetic South African muscle body and devoted family man. Good size with incredible vascularity.

Gavin Perry 44

Date of Birth: 19 October 1984

Place of Birth: Johannesburg

Weight: 88kg

Height: 1,72m

Residence: Lonehill, Gauteng

Status: Married

Children: Yes, Boy, Logan (2 and a half), Girl, Selene (1)

 

Gavin’s TRAINING program:

Day 1

  • Chest & Back
  • Incline smith machine Bench press6 sets of 10-6
  • Wide grip Lat pull down6 sets of 10-6
  • Smith flat bench6 sets of 10-6
  • Close grip lat pull down6 sets of 10-6
  • Cable cross from bottom6 sets of 10-6
  • Seated close grip low rows6 sets of 10-6
  • Seated pec dec machine6 sets of 10-6
  • Reverse grip bent over barbell rows6 sets of 10-6

Day 2

  • Quads & Calves
  • Wide stepped hack squat8 sets of 15
  • Leg extensions6 sets of 8-12
  • Walking lunges6 sets of 30 steps
  • Superset seated calve raise20 sets of 15
  • Cardio
  • 15 mins high intensity cardio

Day 3

  • Biceps & Triceps
  • Standing barbell curls4 sets of 10
  • Free hanging dips/ ladies bench dips4 sets of 15
  • Standing Hammer curls4 sets of 10
  • Reverse grip cable push downs4 sets of 15
  • Concentration curls (Hanging)4 sets of 10
  • Dumbbell skull crushes4 sets of 15
  • Bicep curls in cable cross (standing)4 sets of 10
  • Close grip press, in smith machine4 sets of 15

Day 4

  • Shoulders & Abs
  • Side laterals8 sets of 10-6
  • Seated smith press8 sets of 10-6
  • Seated rear delt machine8 sets of 10-6
  • Upright rows4 sets of 10-6
  • Hanging leg raises6 sets of 30
  • Rope crunches6 sets of 30
  • Plank with alternating knee raises6 sets of 30

Day 5

  • Hamstrings & Calves
  • Lying leg curls8 sets of 15
  • Stiff legged dead lift8 sets of 8-12
  • Seated leg curls6 sets of 15
  • Calf press in leg press machine22 sets of 15
  • Cardio
  • 15 mins high intensity cardio

 

Gavin’s DIET:

Meal 1

  • 60g Oats
  • 40g Supashape Pure Whey Protein
  • 100g Banana
  • SSN Muscle Vitamin Pack
  • Complex digestive enzyme
  • Probiotic

Meal 2

  • 60g Smoked chicken/turkey
  • 3 Corn thins
  • Green beans

Meal 3

  • 40g Supashape Pure Whey Protein
  • 1 serving SSN CytoGuard

Meal 4

  • 2 chicken breasts
  • 1 cup basmati rice
  • Green veg or salad
  • 2 SSN EFA
  • 2 Supashape Ultra CLA
  • 1000mg Vitamin C
  • Complex digestive enzyme
  • Probiotic

Meal 5

  • 150g Strawberries
  • 80g Biltong
  • Tablespoon peanut butter (approx. 15g)
  • Green veg or salad

Meal 6

  • 200g Fillet steak
  • Green veg or salad
  • 2 SSN EFA
  • 2 Supashape Ultra CLA
  • 1000mg Vitamin C
  • Complex digestive enzyme
  • Probiotic

Meal 7

  • SSN Micellar Casein Protein
  • Tablespoon peanut butter (approx. 15g)

Pre-Workout

  • 1 serving Supashape Amino Charge OR SSN N.O. Rage
  • 1 serving SSN CytoGuard
  • SSN Muscle Vitamin Pack

Intra-Wokout

  • 1 serving SSN CytoGuard
  • 1 serving SSN Vitargo Aftershock

Post-Workout

  • 1 Scoop Supashape Pure Whey Protein
  • 1 serving SSN CytoGuard

Before Bed

  • 1 serving or either SSN ZMA or Muscle Junkie Test Frenzy or SSN Test-Rx or SSN Anabolic drive or SSN GH Test Rush

 

Gavin’s WEB links:

 

Gavin’s PHOTOS

Gavin Perry 66 Gavin Perry 63 Gavin Perry 61 Gavin Perry 60 Gavin Perry 58 Gavin Perry 53 Gavin Perry 52 Gavin Perry 50 Gavin Perry 46 Gavin Perry 42 Gavin Perry 41 Gavin Perry 40 Gavin Perry 39 Gavin Perry 37 Gavin Perry 36 Gavin Perry 35 Gavin Perry 32 Gavin Perry 31 Gavin Perry 30 Gavin Perry 28 Gavin Perry 27 Gavin Perry 25 Gavin Perry 22 Gavin Perry 21 Gavin Perry 20 Gavin Perry 19 Gavin Perry 17 Gavin Perry 16 Gavin Perry 15 Gavin Perry 14 Gavin Perry 12 Gavin Perry 10 Gavin Perry 9 Gavin Perry 8 Gavin Perry 7 Gavin Perry 5 Gavin Perry 4 Gavin Perry 1 Gavin Perry 0

 

Ross Dickerson

WBFF PRO, model & personal trainer. Shredded well balanced physique.

Ross Dickerson 30

I have developed my own type of training by trying out a lot of different methods, learning how my body responds to different techniques and figuring out what works best for me. One thing that has stood out is that with my body type, to gain significant mass I have to focus on big compound movements with a high calorie diet. When cutting I often use a hypertrophy and endurance based 3 week rotating plan alongside a carb cycle eating plan.

Full Routine:

Monday – Legs

  • Leg Extensions 7 x 10-12 (First 3 sets are warm ups)
  • Squats 4 x 10-12
  • Front Squats using Dumbbells, Kettle Bells or Olympic Bar 3 x 10-12
  • Leg Press 3 x 10-12
  • Lunges 3 x 10-12
  • Deadlifts 3 x 10-12
  • Leg Curls (Triple Drop Sets) 3 x 12 drop sets (36 total)

Tuesday – Chest/Triceps

  • Dumbbell Fly’s  2 x 10-12 (Warm up)
  • Machine Chest Press  2 x 10-12 (Warm up)
  • Chest Dumbbell Incline Fly’s 4 x 10-12
  • Dumbbell Incline Press 4 x 10-12
  • Decline Bench Press 3 x 0-12
  • Machine Fly’s 3 x 10-12
  • Machine Press (Triple Drop Sets) 3 x 12 drop sets (36 total)
  • Skull Crushers 3 x 10-12
  • Single Arm Cable Extensions 3 x 10-12 each arm
  • Straight Bar Push Down (Triple Drop Sets) 3 x 12 drop sets (36 total)

Wednesday – Abs

  • Hanging Leg Raises with Twists 7 x 8-10 (First 3 sets are warm ups)
  • Cable Rope Crunches 4 x 8-10
  • Decline Bench Oblique Crunches 3 x 12-15 each side
  • Abs Machine 3 x 10-12

Thursday – Back/Biceps

  • Upper Back Row 7 x 10-12 (First 3 sets are warm ups)
  • Lateral Pull Down 4 10-12
  • Straight Bar Push Down 3 10-12
  • T-Bar Row 3 10-12
  • DB Pull Overs 3 12-15
  • Olympic OR EZ Bar Curls 3 10-12
  • DB Hammer Curls 3 10-12
  • Double Arm Cable Bicep Curls (Triple Drop Sets) 3 x 12 drop sets (36 total)

Friday – Shoulders

  • Lateral Raises 7 x 10-12 (First 3 sets are warm ups)
  • Dumbbell Shoulder Press 4 x 10-12
  • Front Raises 3 x 10-12
  • Smith Press 3 x 10-12
  • Rear Delt Raises (Triple Drop Sets) 3 x 12 drop sets (36 total)
  • Smith Machine OR Olympic Bar Shrugs 3 x 10-12
  • Dumbbell Shrugs 3 x 10-12

Saturday – Cardio/Abs

  • HIIT Cardio Circuit
  • Hanging Leg Raises with Twists 7 x 8-10 (First 3 sets are warm ups)
  • Cable Rope Crunches 4 x 8-10
  • Decline Bench Oblique Crunches 3 x 12-15 each side
  • Abs Machine 3 x 10-12

Sunday – Rest

  • Recovery

Ross’s diet

  • Meal 1: Porridge with 1 scoop of Chocolate Whey Protein & Almonds
  • Meal 2: 6 Egg Whites with 2 Yolks scrambled
  • Meal 3: Sweet Potato/Wholegrain Rice, Chicken & Broccoli
  • Meal 4: Turkey, Almonds, Asparagus & Cottage Cheese
  • Meal 5: Sweet Potato, Chicken & Broccoli
  • Meal 6: Turkey, Almonds, Asparagus & Cottage Cheese
  • Meal 7: 0% Fat Greek Yogurt with a scoop of Chocolate Casein & Almonds

 

Ross’s WEB links:

Video of Ross

PHOTOS of Ross

Ross Dickerson 1 Ross Dickerson 0 Ross Dickerson 3 Ross Dickerson 4 Ross Dickerson 6 Ross Dickerson 7 Ross Dickerson 8 Ross Dickerson 19 Ross Dickerson 16 Ross Dickerson 14 Ross Dickerson 13 Ross Dickerson 12 Ross Dickerson 11 Ross Dickerson 10 Ross Dickerson 9 Ross Dickerson 21 Ross Dickerson 22 Ross Dickerson 51 Ross Dickerson 53 Ross Dickerson 62 Ross Dickerson 70 ross dickerson 75 ross dickerson 76 Ross Dickerson 80 Ross Dickerson 81 Ross Dickerson 82 Ross Dickerson 83 Ross Dickerson 84 Ross Dickerson 86 Ross Dickerson 25 Ross Dickerson 26 Ross Dickerson 28 Ross Dickerson 29 Ross Dickerson 41 Ross Dickerson 42

Kevin Perod

Kevin has great size and his genetics makes him a formidable physique competitor. Great looking aesthetic muscle body from Dallas, Texas.

kevin perod 6

Kevin’s WEB links:

 

Video of Kevin

 

PHOTOS of Kevin 

Kevin Perod (2) Kevin Perod (3) Kevin Perod (7) Kevin Perod (8) Kevin Perod (11) Kevin Perod (12) Kevin Perod (13) Kevin Perod (14) Kevin Perod (15) Kevin Perod (16) Kevin Perod (19) kevin perod 0 kevin perod 1 kevin perod 2 kevin perod 3 kevin perod 4 kevin perod 8 kevin perod 9 kevin perod 10 kevin perod 11 kevin perod 12 kevin perod 13 kevin perod 15 kevin perod 16 kevin perod 17 kevin perod 20 SONY DSC

Steve Moriarti

Steve has superb genetics coupled with great muscle size. The result is a stunning aesthetic body from this physique competitor and wrestler / cage fighter.

steve moriarty 17

“I have been bodybuilding since summer of 2005 (previously a wrestler), designing workout programs since 2007, coaching competitors and athletes since 2008 and trainig one-on-one clients since 2009. I also earned my BS in Kinesiology in 2009 (but feel I learned just as much if not more outside the classroom from my mentor, and ex-olympic strength and conditioning coach). Looking to broaden my reach for people looking for help getting shape/healthy, people looking to compete or take their competition physiques to the next level and of course those who just want to look good :)”

 

His WEB links:

 

Video of Steve

 

Photos of Steve

steve moariarty 5 Steve Morairty 0 Steve Morairty 1 Steve Moriarty 3 (5) Steve Moriarty 3 (7) Steve Moriarty 3 (8) Steve Moriarty 3 (9) Steve Moriarty 3 (12) Steve Moriarty 3 (17) Steve Moriarty 3 (20) Steve Moriarty 3 (23) Steve Moriarty 3 (26) (1) Steve Moriarty 3 (28) Steve Moriarty 3 (29) Steve Moriarty 3 (30) steve moriarty 3 steve moriarty 4 steve moriarty 8 steve moriarty 9 steve moriarty 10 steve moriarty 11 steve moriarty 15 steve moriarty 16 steve moriarty 21 steve moriarty 22 steve moriarty 25 steve moriarty 30 steve moriarty 36 steve moriarty 37 steve moriarty 40 steve moriarty 41 steve moriarty 42 steve moriarty 43 steve moriarty 45 steve moriarty 47 steve moriarty 49 steve moriarty 50 steve moriarty 51 steve moriarty 52 steve moriarty 53 steve moriarty 55 steve moriarty 56 steve moriarty 57 steve moriarty 58 steve moriarty 60 steve moriarty 61 steve moriarty 65 steve moriarty 66 steve moriarty 68 steve moriarty 70 steve moriarty 71

Alex Atanasov

23 Y/o Alex (in 2014) is a physique competitor with great genetics and good balanced muscle development.

Alex atanasov 27

An ACSM-certified personal trainer, Alex Atanasov has dedicated his life to fitness.  He has helped hundreds of people transform their lives with his effective training methods and the power of motivation.

Atanasov lived in the small country of Macedonia before moving to America at the age of 12. Living the American dream, he played college soccer and received a degree in Exercise Science. It was during this time that his passion for fitness became evident. He dedicated much of his time to weight lifting in order to transform his body into the physique he had always imagined. By doing so, he realized he wanted to help others achieve their goals of living a healthier lifestyle as well. He has been a personal trainer since 2009 and is motivated each day by helping others transform their bodies. His regimen focuses on weight lifting, nutrition, weight loss, and strength training. He believes that all of these can lead to a lasting lifestyle transformation.

Atanasov not only has a passion for helping others but he has embodied the lifestyle he teaches. In order to maintain his physique and broaden his clientele, he has participated in many physique competitions which were held all over the U.S. Starting out, he set goals for himself and recently achieved one of them by becoming the overall winner at the Emerald Cup. Also, as a fitness model, he has appeared in numerous commercials for many sports and fitness companies

Fitness has been a part of Alex’s life since he was 15 years old. He has set many goals for himself throughout the years and he has learned how to achieve them.

 

His WEB links

 

Video of Alex

PHOTOS of Alex

Alex atanasov 0 Alex atanasov 1 Alex atanasov 2 Alex atanasov 3 Alex atanasov 4 Alex atanasov 5 Alex atanasov 6 Alex atanasov 7 Alex atanasov 8 Alex atanasov 9 Alex atanasov 10 Alex atanasov 11 Alex atanasov 12 Alex atanasov 13 Alex atanasov 14 Alex atanasov 15 Alex atanasov 16 Alex atanasov 17 Alex atanasov 18 Alex atanasov 19 Alex atanasov 22 Alex atanasov 24 Alex atanasov 25 Alex atanasov 26 Alex atanasov 28 Alex atanasov 30 Alex atanasov 31 Alex atanasov 32 Alex atanasov 33 Alex atanasov 34 Alex atanasov 35 Alex atanasov 36 Alex atanasov 37

at age 21

Alex atanasov at 21yo

AlexAtanasov2 (1) AlexAtanasov2 (2) AlexAtanasov2 (3) AlexAtanasov2 (4) AlexAtanasov2 (5) AlexAtanasov2 (7) AlexAtanasov2 (9) AlexAtanasov2 (10) AlexAtanasov2 (13) AlexAtanasov2 (15) AlexAtanasov2 (16) AlexAtanasov2 (19) AlexAtanasov2 (20) AlexAtanasov2 (21) AlexAtanasov2 (23) AlexAtanasov2 (27) AlexAtanasov2 (28) AlexAtanasov2 (29) AlexAtanasov2 (32) AlexAtanasov2 (35) AlexAtanasov2 (36) AlexAtanasov2 (37) AlexAtanasov2 (38) AlexAtanasov2 (39) AlexAtanasov2 (42) AlexAtanasov2 (43) AlexAtanasov2 (44) AlexAtanasov2 (50)

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

Ryan Terry 001 ryan terry 002 ryan terry 004 ryan terry 005 ryan terry 006

Ryan Terry (1) Ryan Terry (1) Ryan Terry (2) Ryan Terry (3) Ryan Terry (4) Ryan Terry (4) Ryan Terry (6) Ryan Terry (6) Ryan Terry (8) Ryan Terry (9) Ryan Terry (12) Ryan Terry (13) Ryan Terry (15) Ryan Terry (16) Ryan Terry (17) Ryan Terry (18) Ryan Terry (19) Ryan Terry (20) Ryan Terry (21) Ryan Terry (25) Ryan Terry (31) (1) Ryan Terry (32) Ryan Terry (33) Ryan Terry (34) Ryan Terry (38) Ryan Terry (39) Ryan Terry (41) Ryan Terry (44) Ryan Terry (47) Ryan Terry (61) Ryan Terry (73) Ryan Terry 0 ryan terry 1 Ryan Terry 2 (4) Ryan Terry 2 (12) Ryan Terry 2 (17) Ryan Terry 2 (18) Ryan Terry 2 (22) Ryan Terry 2 (24) Ryan Terry 2 (29) ryan terry 2 ryan terry 3 ryan terry 4 ryan terry 5 ryan terry 6 ryan terry 7 ryan terry 8 ryan terry 9

%d bloggers like this: