We wrap up our series with Ryan Terry with a full chest workout.
Still in his off-season at the time, this workout is one that Ryan would typically do while in a muscle gaining phase.
It’s full of both high intensity lifts and a lot of volume. Give it a shot the next time you train chest and let us know how it goes in the comments section below.
Ryan Terry’s Off-Season Chest Workout
|Dumbbell Incline Bench Press**||5||6-12|
|Decline Barbell Bench Press||4||18-20|
|A1. Machine Bench Press||4||12-15|
|A2. Incline Push Up||4||Failure|
|B1. Cable Chest Fly||4||Failure|
|B2. Dumbbell Pullover||4||Failure|
*Perform exercise as a warm up.
**Perform a drop set on the final set of the exercise.
Ryan kick starts his workout with a warm up exercise on the pec dec machine. He then moves on to a heavy weight movement in the incline dumbbell press. He usually bases his workout on how he feels that day and will progress to heavier weights if he doesn’t feel it will risk injury.
Afterwards, Ryan moves onto the decline bench press to work the lower portion of the pecs. Since he doesn’t have a spotter, he decides to keep it light and go for volume. The main focus on this exercise is squeezing your pecs with every repetition.
Ryan finishes up his workout with two supersets. The first superset is a semi-heavy movement with a bodyweight burn out exercise to failure. For this superset, he picks the machine bench press and incline push up.
Afterwards, and for his true finisher, Ryan selects two moderate weight movements and performs each to failure. For this particular workout, he opts to use the cable chest fly and dumbbell pullover.