Ryan Terry - training program, biography

Tuesday: (hands / press)

Wednesday: (quadriceps)

Thursday: (shoulders / shrugs)

Friday: (chest / abs)

Saturday: (thigh / calf biceps)

Sunday: (rest day)

If you have to choose only three exercises, what would you choose and why ">

What does your diet look like> Daily Diet :

1st meal (pp) : (cook like a pancake): dry oatmeal, 40 gr. blueberries, 15 gr. almond flakes, 10 egg whites, 1 teaspoon of flaxseed powder, 1 teaspoon of coconut oil

2nd p.p .: 200 gr. turkey breast, 300 gr. sweet potatoes, 100 gr. spinach or plain greens

3rd pp: 1 tuna steak, 75 gr. dry brown basmati rice, 75 gr. dry brown basmati rice, 110 gr. broccoli or asparagus, half an avocado (mix with rice and herbs)

4th pp: 170 gr. chicken breast300 gr. white potatoes, 100 gr. spinach or plain greens

5th pp: 250 gr. steak (fillet or meat tenderloin), 300 gr. sweet potato (sweet potato), 110 gr. Broccoli or asparagus

6th pp: 200 gr. salmon fillet, a mixture of salad or asparagus with half an avocado

On drying, you use HIIT or just normal cardio ">

Who are your heroes and sources of inspiration "> Based on materials: simplyshredded.com

Ryan Terry Motivation - Video

Quick data:

Age: 26

Height: 5'10 "- 178cm

Weight: 187 lbs - 85kg

Content

  • 1 How did you start bodybuilding "> 2 Where did you get your motivation?
  • 3 What does your training program look like?
  • 4 If you have to choose only three exercises, what would you choose and why?
  • 5 What does your diet look like?
    • 5.1 Daily diet:
  • 6 Do you use HIIT or just normal cardio for drying?
  • 7 Who are your heroes and sources of inspiration?
  • 8 Ryan Terry Motivation - Video

How did you start bodybuilding?

I started bodybuilding in order to increase self-confidence and improve my overall health. I got into fitness at a very young age, and my stepfather at that time owned an old-school bodybuilding gym.

The moment I stepped there, I realized that this is exactly what I wanted to do!

Where did you get your motivation ">

What your training program looks like "> Pull-ups: 4x12-15
  • Wide grip upper link pull: 4x12-15
  • Thrust of the upper block with a narrow grip: 3x12-15
  • Thrust of the lower block to the belt: 3x12-15
  • Rod draft to the belt in the slope: 4x12-15
  • Deadlift: 4x8-10
  • Tuesday: (hands / press)

    • Push-ups on the triceps from the bench: 4x8
    • Triceps extensions in the block on each arm: 3x10-12
    • French bench press: 3x10-12
    • Lifting the bar for biceps: 3x8-10
    • Lifting a dumbbell for biceps on each arm: 4x8-10
    • Hammers: 3x8-10
    • Lifting the press from normal position: 4x50
    • Side twisting: 3x20
    • Lifts on the press with a little weight: 3x12-15

    Wednesday: (quadriceps)

    • Squats with a barbell behind your head: 4x10
    • Squats in the hook machine: 3x8-10
    • Leg Press: 3x12
    • Leg extensions in the simulator: 3x12-15

    Thursday: (shoulders / shrugs)

    • Mahi dumbbells to the side, standing: 4x10-12
    • Dumbbell Shoulder Press: 3x8-10
    • Dumbbell lifts forward: 3x15
    • Crossover cable pull on the rear deltas: 3x15
    • Shrugs with a barbell: 3x15
    • Shrugs with a barbell at the back: 3x15

    Friday: (chest / abs)

    • Inclined barbell press (top): 4x10-12
    • Dumbbell bench press: 4x10-12
    • Wiring in the crossover lying: 4x10-12
    • Wiring with dumbbells in an incline on the bench (top): 3x12-15
    • Hanging legs on the bar: 3x to failure
    • Twisting in a crossover with a block or in a simulator: 3x12-15
    • The body turns with a cable on the block: 3x15-20

    Saturday: (thigh / calf biceps)

    • Flexion on one leg while lying in the simulator: 4x10-12
    • Bending of both legs while lying in the simulator: 4x10-12
    • Weight Lunge Walking: 3x10
    • Shin lift on socks, sitting: 3x10
    • Rises on socks with a barbell in Smith's car: 3x30

    Sunday: (rest day)

    If you have to choose only three exercises, what would you choose and why ">

    What does your diet look like> Daily Diet :

    1st meal (pp) : (cook like a pancake): dry oatmeal, 40 gr. blueberries, 15 gr. almond flakes, 10 egg whites, 1 teaspoon of flaxseed powder, 1 teaspoon of coconut oil

    2nd p.p .: 200 gr. turkey breast, 300 gr. sweet potatoes, 100 gr. spinach or plain greens

    3rd pp: 1 tuna steak, 75 gr. dry brown basmati rice, 75 gr. dry brown basmati rice, 110 gr. broccoli or asparagus, half an avocado (mix with rice and herbs)

    4th pp: 170 gr. chicken breast300 gr. white potatoes, 100 gr. spinach or plain greens

    5th pp: 250 gr. steak (fillet or meat tenderloin), 300 gr. sweet potato (sweet potato), 110 gr. Broccoli or asparagus

    6th pp: 200 gr. salmon fillet, a mixture of salad or asparagus with half an avocado

    On drying, you use HIIT or just normal cardio ">

    Who are your heroes and sources of inspiration "> Based on materials: simplyshredded.com

    Ryan Terry Motivation - Video