Profile: Ryan Terry + Workout Routine & Diet

Profile info & stats:

Name: Ryan Terry
Born: 1988
Weight: 187 lbs / 85 kg
Height: 5’10” / 178 cm

Ryan Terry, born in the UK, first joined the gym at the age of 14 to help address the self-confidence issues he had. After training 5 times a week, seeing his body and confidence change he decided to set a goal in his training for extra focus and determination.

He decided to step on stage to face his ultimate fear and show people all the hard work he has done in the gym and kitchen.

Workout Routine

This is Ryan Terry’s current training routine.

	Exercises	Sets & Reps
Monday: Back	Superset: Wide Grip Pull Ups	4×12-15
	Wide Grip Pulldowns	4×12-15
	Superset: Close Grip Pulldowns	4×12-15
	Close Grip Seated Rows	3×12-15
	Bent Over Rows	4×12-15
	Deadlifts	4×8-10
Tuesday: Arms/Abs	Triceps Dips	4×8
	Single Arm Triceps Pushdowns	3×10-12
	Skull Crushers	3×10-12
	EZ Barbell Curls	3×8-10
	Single Arm Dumbbell Curls	4×8-10
	Hammer Curls	3×8-10
	Sit-ups	4×50
	Side Obliques Twists	3×20
	Planks	3 sets to failure
	Weighted Crunches	3×12-15
Wednesday: Legs	Squat	4×10
	Hack Squat	3×8-10
	Leg Press	3×12
	Leg Extension	4×12-15
Thursday: Shoulders	Side Lateral Raises	4×10-12
	Smith Machine Seated Military Press	4×8-15
	Straight Arm Front Raise	3×15
	Cable Rear Delts Raises	3×15
	Front Barbell Shrugs	3×12
	Rear Barbell Shrugs	3×12
Friday: Chest/Abs	Incline Barbell Press	4×10-12
	Flat Dumbbell Press	3×10
	Cable Fly’s	4×10-12
	Incline Dumbbell Fly’s	3×10
	Hanging Leg Raises	3 sets to failure
	Abdominal Crunches	3×10
	Cable Woodchop	3×15-20
Saturday: Legs	Single-leg Hamstring Curls	4×10-12
	Stiff-leg Lying Leg Curls	4×10-12
	Weighted Walking Lunges	3×10-12
	Seated Calf Raises	3×10-12
	Smith Machine Calf Raises	3×30
	Single-leg Calf Raises	4×20
Sunday	Rest day	Rest day

Nutritional Plan

This is Ryan Terry’s current 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
Supplements	Whey Protein
	Dextrose