Ryan Terry’s Superset Arm Workout & Physique Update 13 Weeks Out From the 2024 Olympia

Ryan Terry says to keep the elbows tucked in on the close-grip bench press for more triceps activation. 

As the Olympia prep season unfolds, athletes worldwide ramp up their training efforts for the prestigious event. Among them is Ryan Terry, the reigning Men’s Physique Olympia champion and a three-time Arnold Classic Men’s Physique winner. Demonstrating unparalleled focus, Terry recently shared insights into his Olympia preparation workout routine.

On July 17, 2024, Terry took to his YouTube channel to showcase his latest arm workout. With the Olympia just 13 weeks away, he’s keen on retaining his title come October. Terry’s intense superset arm workout and invaluable training tips are a must-watch for those interested in elevating their arms training regimen. Watch it below: 

Ryan Terry’s Superset Arm Workout In Prep for Olympia

 

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Terry acknowledges that working the arms is one of his least favorite workouts. However, that won’t stop him from working on it. He lists the process of his exercises for the week.

“We’re hitting arms today, one of my, I’d say weaker points which I’d like to try and bring up, so currently we’re hitting back and biceps on a Monday chest and triceps on a Tuesday, and then we’re hitting arms on a Saturday on their own as well towards the end of the week,” Ryan Terry says.

Below is Ryan Terry’s arm workout. 

Superset — Triceps Dip Machine & Preacher Curl Machine

The current Men’s Physique Olympia winner starts his exercises by performing a triceps dip. He does it with his legs hanging off the floor while he employs a full range of motion. Towards his final reps, he does a 3-second pause at the top of his movement. He then does 20 reps and is done with his first set, saying, “What we’re going to do is we’re going to superset it with biceps, triceps biceps.”

He immediately moves to the preacher curl machine and performs a bilateral movement. Terry implores slow, controlled reps, increasing his tempo with his final reps. For this exercise, he does 20 reps in the first superset. Terry then does two more supersets, sharing that he aims to hit above 15 reps with his tricep dips per set. 

“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 looks okay, but it doesn’t feel okay,” Terry explains. 

Tricep dips are bodyweight exercises that work your triceps, deltoids, and chest muscles. The preacher curl primarily works your biceps, giving it a good pump. Ryan Terry admits that this exercise gets his blood rushing, and he does ‌four sets ranging from 15 to 20 reps with these two exercises.

Superset — Close-Grip Bench Press & D-Handle Low Cable Biceps Curl 

In his next set of exercises, Terry starts with the bench press. He lies flat on a bench with his hand slightly smaller than shoulder-width length and does about 12 reps. Then, he switches to a cable machine to do a biceps curl.

“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.”

Ryan Terry does about 12 reps towards the end of his exercise. He adds pause reps to get as many reps as possible before hitting a failure. This study shows that training reps to failure can increase muscle strength and induce muscle growth (1).

The close-grip bench press works your pecs, anterior deltoids, and triceps muscles. On the other hand, the D-handle low cable biceps curl works the biceps (the long head of the biceps brachii) and forearms. Both routines require lots of stability, which activates the core muscles.

 

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Superset — Seated Dumbbell Triceps Overhead Press & Swiss Bar Hammer Curl

Ryan Terry grabs a dumbbell and sits on a bench to perform a dumbbell tricep extension. He does 13 reps for his first set before moving to a Swiss bar to perform standing hammer curls using a neutral grip. For his first set, he does 20 reps incorporating pause-reps. He finishes this exercise and returns to the dumbbell to try again at the tricep extension.  

“Third superset, seated dumbbell triceps overhead press or skull crushers in old days. I used to call them skull crushers. 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.”

The seated dumbbell triceps overhead press primarily works your tricep muscles and elbow flexors. It recruits other secondary muscles, like the shoulders and core, which help with stabilization.

Swiss bar hammer curls target your bicep muscles and forearms, primarily the long head of your biceps. This exercise is excellent for building brawny arms, and it helps strengthen your wrist and improve your grip strength.

Superset — Triceps Pushdown & Seated Cable Curl

Finally, Terry graces us with his last superset, a triceps pushdown, and seated cable curls. He starts with a tricep pushdown and does 11 reps for his first set. Then, he immediately switches to do some seated cable curls. Terry employs eccentric movements with this exercise, and, in his final reps, he does ‌10 reps.

Terry switches between his exercises, takes a break and says, “One more round, then I might give you a little physique update. I’ve dropped a lot of weight this past week. I’ve dropped too much, I’ll be honest. Like 3.8 kgs on a holiday.”

Ryan Terry rounds up arm workout, pushing himself to failure. After an intense upper body workout, you can tell he’s already gassed out. 

Triceps pushdowns primarily work your triceps. Seated cable curls, on the other hand, primarily work the biceps. They also recruit other secondary muscles, such as the anterior deltoids and forearm muscles. 

Ryan Terry discusses his recent weight loss journey and his strategy to regain his mass as he prepares for the October competition. He concludes his arm day session by striking poses and flexing his muscles before a mirror.

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References

1. Nóbrega, S. R., & Libardi, C. A. (2016). Is Resistance Training to Muscular Failure Necessary?. Frontiers in physiology, 7, 10. https://doi.org/10.3389/fphys.2016.00010