World's Best Physique - Ryan Terry Chest & Triceps Workout

The World's Best Physique, Mr Olympia Ryan Terry shares his Chest and Triceps Workout. 14 weeks out from defending his title.

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Thanks to RTFit Gym, Retford.
Ryan's Training Partner - Josh Blue


SETS & REPS for Ryan's Workout

1 - PEC DEC FLY

Warm Up - 2 sets, 15 reps

Set 1, 2, 3 - 10-12 non-assisted, + 2-4 assisted

Set 4 - triple drop set

2 - INCLINE BARBELL PRESS

Sets 1, 2 & 3 - 10 slow reps + 5 fast reps

Set 4 - Dropset - all Slow Reps

3 - INCLINE DUMBBELL FLY

Sets 1, 2 & 3 - 10-12 reps, assisted

Set 4 - Dropset

4 - STANDING MACHINE PRESS

Sets 1, 2 & 3 - 10-15 reps, assisted

Set 4 - 8 reps assisted

5 - INCLINE DUMBBELL HEX PRESS
superset

Sets 1, 2 & 3 -15 slow reps, 5 fast reps

Superset with

6 - BODYWEIGHT BENCH DIPS

Sets 1, 2, 3 - 18-20 reps (failure)

7 - TRICEP EXTENSIONS

Sets 1, 2, 3, 4 & 5 - 10-15 reps (to failure every set)


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