Training

Blueprint of the Perfect Body

Ryan Terry's guide to getting what the judges are looking for in Men's physique competitions.

by
Blueprint of the Perfect Body

Chest

The next muscle that I think stands out on a competitor is to have a full thick-looking chest, that still shows great condition, which helps to complement the rest of the physique. Below, I have outlined a basic workout that I use to develop my chest:

Chest Workout

2 warm up sets

Incline Dumbbell or Barbell Press: 15-20 reps 

4 working sets

Incline Dumbbell or Barbell Press: 8-12 reps

Flat bench or plate loaded press:8-12 reps

3 working sets

Incline cable flyes: 15-20 reps

Dumbbell flyes or pec dec drop set: 12-15 reps on each drop

ABS

Another thing that everyone’s eyes seem to be drawn to when looking at a men’s physique competitor is a great set of abs. I have trained my midsection from a young age through gymnastics and swimming as a child, then on to training them in the gym twice a week, which has built me a strong core for stage. So how do I sculpt my abdominals? Personally, I have had the best results when I have trained them in sections. To do this, I work the upper and lower abs at the start of the week, then lower abs, obliques, and core towards the end.

Upper/Lower Abs Workout

4 sets

Hanging leg raises: 8-12 reps

Kneeling or standing cable crunches: 8-12 reps

Reverse decline crunches: 10-15 reps

Decline weighted crunches: 8-12 reps

Lower Abs/Obliques/Core Workout

4 sets

Hanging leg raises: 8-12 reps

Side raises back extension: 10-15 reps

Cable wood chops: 8-12 reps

Bar torso twists: 10-15 reps each side

Plank: 1-2 minute hold

BACK

I’m sure you’ve all heard the saying that shows are won from the back, and it’s very true. A good back will make or break a great physique on stage. Because the back is such a big muscle group, it is important to stimulate all parts. A varied workout is key.

Back Workout

4 sets

Wide grip pullups: 8-12 reps

Wide grip lateral pulldown 8-12 reps T-bar row: 8-12 Reps

Single-arm dumbbell row: 8-12 reps on each arm

Barbell deadlifts: 6-8 reps

3 sets

Seated cable row: 10-15 reps

Next Up: Legs

For access to exclusive fitness advice, interviews, and more, subscribe on YouTube!

Pages
Topics:
Comments