2023 Men’s Physique Olympia champion Ryan Terry is prepping for his first title defense at the 2024 Olympia in Las Vegas, NV, on the weekend of Oct. 20-13, 2024. It will be his first competition since winning the world championship in Men’s Physique in Orlando, FL, in November of 2023.
Terry has been documenting his prep on his YouTube channel and released a video with his chest workout on Jul. 3, 2024. The video, filmed 16 weeks out of the Olympia, can be seen below:
Terry shared his diet strategy at the beginning of the video, revealing that he eats different meals throughout the day instead of chicken and rice on repeat. He acknowledged that eating what he enjoys helps him stay on track during prep.
Ryan Terry: Chest Training
Terry reported to be in week three of prep at the beginning of the training portion of the video. His goal is to drop one pound per week until the 2024 Olympia. He trained the following exercises throughout this workout:
- Cable Crossover
- Incline Dumbbell Press
- Incline Dumbbell Flye
- Flat Barbell Bench Press
- Unilateral Lying Chest Press Machine
- Triceps Pushdowns
[Related: Bikini Olympia Champion Jennifer Dorie’s 5-Exercise Shoulder-Toning Workout You Can Do In Any Gym]
Cable Crossovers
The reigning champion began with cable crossovers, which he used to warm up and prepare for forthcoming heavier compound movements. The pulleys were set to about chest height and performed two sets on camera.
Terry performed 10 reps with his normal body positioning, followed by a drop set with lighter weight and a more forward lean until failure. He used that same approach in all exercises.
I ensure I’ve done everything I can before moving on.
[Related: Learn To Lat Spread From 7X Mr. Olympia Phil Heath]
Incline Dumbbell Press
The second exercise was the incline dumbbell press, which he performed with 40-kilogram (88-pound) dumbbells. Terry’s training partner said they performed three working sets, each with what they felt was “medium” weight for 10-12 reps.
Incline Barbell Bench Press
Next were the incline barbell presses with 60 kilograms (132 pounds) for working sets. Terry told the camera that his focus was time under tension instead of moving the heaviest weight possible. Their goal was to achieve 10 reps with three negatives at the end of each set.
Incline Dumbbell Flye and Flat Barbell Bench Press
The fourth exercise was incline flyes. Terry used 17.5 kilograms (38.5 pounds) in each hand.
Terry lowered his arms well below his shoulders and brought the weight up until they touched above his chest. With help from his training partner, he then performed flat barbell presses with 60 kilograms to failure.
Unilateral Lying Chest Press Machine
The final chest exercise was a lying chest press machine, with which he alternated arms. Terry held the weight in one arm while working the other, occasionally switching. When he neared failure with both arms, Terry performed as many reps as possible.
Triceps Pushdowns
Terry’s last two exercises on camera were pushdowns. First, Terry used a cambered handle; then, performed a set with a rope attachment. Terry concluded the session with a physique update in a posing room.
The Men’s Physique Olympia lineup is still growing as the season progresses. The cutoff for qualifying for the Olympia is Sep. 15, 2024. Thanks to his 2023 Olympia win, Terry is qualified for life and does not have to compete before the big event in Las Vegas, NV.
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Featured Image: @ryanjterry on Instagram
