Bodybuilder Ryan Terry Shares Superset Arm Workout To Get Jacked, Gives Ripped Physique Update 13 Weeks Before 2024 Mr. Olympia

Men’s Physique champion Ryan Terry is on a mission to successfully defend his Olympia title this October. In preparation for the sport’s biggest event of the year, Terry showcased a grueling high-volume biceps and triceps superset workout. After training, he also shared a ripped physique update 13 weeks before stepping on stage. 

“It’s 13 weeks out today, I do want to fill up a little bit because I think we are down to like 216 or 215, 215 when I should be about 218 at this point. We’ll slow it down.” 

The road to Olympia glory was littered with obstacles for Ryan Terry, who forged his body through countless hours of exercise and nutrition. After 21 years of training and nine attempts at the Men’s Physique Olympia title, Terry reached the pinnacle of his career last year. He defeated Erin Banks and Brandon Hendrickson — two former Olympia champions, to capture the prestigious title. 

Having built a $5 million state-of-the-art gym to facilitate his bodybuilding preps, all eyes are on Terry as he aims to cement himself as a two-time Olympia champion. With hopes of bringing up his triceps, he walked fans through his latest arms workout. 

Ryan Terry’s Superset Biceps and Triceps Workout 

Here is a rundown of Terry’s high-volume arms workout: 

• Superset: Triceps Dip Machine & Preacher Curl Machine
• Superset: Close Grip Flat Bench Press & Standing Dual Low Cable Bicep Curl
• Superset: Seated Dumbbell Overhead Triceps Extension & Neutral Grip Swiss Bar Hammer Curl
• Superset: Rope Triceps Pushdown & Seated Cable Curl 

Superset: Triceps Dip Machine & Preacher Curl Machine

To ensure he reached an adequate number of reps and sets, Terry utilized rest pauses to push through the pain. 

“What we’re going to do, is we’re going to superset it with a bicep, tricep, bicep,” says Terry. “Yeah, blood is definitely getting in there now. Nice little superset. One more round, so four rounds, I was aiming for 20 reps on there as you can see on that last, that was the third set I was doing, I was struggling for those last four but we still got them out with a bit of rest-pause in between.”

Although he can move heavier weight, Terry says the pump is better when he sticks to high volume and avoids going too heavy. 

“Anything above 15 on this, so it’s still quite high volume. I prefer that because as soon as I go too heavy, I get a really good pump now, but when I go too heavy, I incorporate my shoulders. I can move it, it looks okay, but it doesn’t feel okay.” 

“I go for feel over just shifting it,” adds Terry. “If I’m not feeling it as much I don’t see the point of it.” 

Superset: Close Grip Flat Bench Press & Standing Dual Low Cable Bicep Curl

During close-grip flat bench presses, Terry says it’s crucial to keep the arms tucked into the waist and to make sure the elbows are pointing outward. This allows the weight to properly distribute to the triceps. 

“We’re moving on to the next superset which is a close grip bench press superset with cable bicep curls. With this one, it’s important, obviously, you want to be closer gripped rather than being wide like on a bench press but you got to keep your forearms, your arms, tucked nice and tight to your waist, making sure your elbows aren’t out, because you’re going to put it into your chest and put it all into the tricep, straight up and down nice and easy.” 

“Four sets. Aiming for around 10-12 reps, 10-12 reps, triceps, I want to match it on biceps.” 

Superset: Seated Dumbbell Overhead Triceps Extension & Neutral Grip Swiss Bar Hammer Curl

For his third superset, Terry utilized seated dumbbell overhead triceps extensions and neutral grip Swiss bar hammer curls. During sets of hammer curls, he gradually increased the weight. 

“Third superset is seated dumbbell triceps overhead press or skullcrushers in old days, I used to call them skullcrushers. Superset with a Swiss bar neutral grip so we’re going for like a hammer curl aiming for around 12 reps but they were a bit sloppy but I’m still feeling them in my arms.

Yes, it might not be amazing looking at it, but I still feel it where I need to feel it which is my arms. Four sets again,” said Terry. “Increasing the weight each time on the overhead dumbbell press,” said Ryan Terry. 

Superset: Rope Triceps Pushdown & Seated Cable Curl 

Following his last superset, Terry discussed shedding weight before giving a ripped physique update. 

“One more round then I might give you a little physique update. I’ve dropped a lot of weight this past week. We are, I’ve dropped too much I’ll be honest. Like 3.8 kilograms on a holiday.

Again, that won’t be all just pure weight it’ll be like water retention and all that kind of stuff coming off. The heat, I was struggling with the heat, and you never get as much food in on the holiday unless you’re eating bad food and the calories are a bit more dense.” 

Check out Terry’s physique 13 weeks from the 2024 Mr. Olympia: 

To ensure the Men’s Physique Olympia title stays in the UK, Terry is training seven days a week to become a two-time champion. Do you think he will retain the title later this year when Mr. Olympia returns to Las Vegas, Nevada for its 60th anniversary? 

RELATED: Men’s Physique Champion Ryan Terry Shares Boulder Shoulder Workout in Prep for 2024 Mr. Olympia

Watch the full video from Ryan Terry’s YouTube channel below: 

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