- How did you start bodybuilding?
- 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.comRyan 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
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.comRyan Terry Motivation - Video