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

With the 2024 Mr. Olympia right around the corner, Men’s Physique Olympia champion Ryan Terry is getting into prime condition. In a recent YouTube video, Terry shared an intense shoulder workout as part of his prep for the Olympia. 

Ryan Terry had a successful bodybuilding season last year, starting with a second-place finish at the 2023 Pittsburgh Pro show. Even after such an impressive feat, Terry was just getting started, considering he still needed to earn his ticket to the Mr. Olympia stage.

During the 2023 New York Pro show, Ryan Terry attained his qualification for the Olympia. Unbeknownst to Ryan Terry, this would only be the beginning of his accomplishments. After 21 years of training and nine failed attempts, Ryan Terry was finally crowned the Men’s Physique Olympia champion at the 2023 Mr. Olympia.  

Check Out Ryan Terry’s Boulder Shoulder Workout 13 Weeks from 2024 Mr. Olympia 

Terry is determined to continue his success during the 2024 bodybuilding season. With the Mr. Olympia competition less than 14 weeks away, his training is in full swing. In a recent YouTube video, Terry broke down his insane shoulder workout that is a part of his Olympia prep. 

Terry’s Shoulder Workout 

1. Barbell Ground to Overhead
2. Push Press/w Barbell
3. Rear Delt Fly Incline Bench – (3/4 superset)
4. Seated Bent-Over Rear Delt Fly (Neutral grip)
5. Lying Rear Delt Fly On Cable Crossover Machine
6. Lateral Raise Partials – (6-7 superset)
7. Lateral Dumbbell Raise
8. Shrugs /w Dumbbells – 8/9 superset
9. Smith Machine Reverse Shrugs 

After pushing through the first handful of exercises, Ryan Terry discussed where his mind is at three months before aiming to defend his title. While retirement crossed his mind years ago, he says reaching the pinnacle of the Men’s Physique class reignited a fire in him.

“That was savage, yeah,” said Terry. “It’s just not who I am. I always needed to know I had a chance at winning, so placing seventh when I was at my best, it was kind of an indicator to me to maybe hang my board shorts up. Obviously, after winning last year, it reignites everything for me.”

Then, he discussed some of his weaker body parts and how he shored up his back thickness last year in preparation for his Olympia contest.

“I would say last year it was my back, obviously, that was deemed as slightly weak in order to win the Olympia so the way I address and attacked that, is I hit it twice a week.

Monday and Friday, hitting lower back width, and lower back thickness, and it really did improve, especially when I started to look at carb cycling or higher carb days. I was incorporating those around those back days so I had a lot more energy. I also selfishly made sure I slept very well before those sessions,” shares Terry. 

Terry took a moment to lay out his plan for the 2024 Mr. Olympia:

“The focus on this year is just coming in like I did last year but trying to improve my triceps a little bit but trying to prove that that physique is worthy of maintaining.

I was at my max weight so I won’t be able to put any more weight on or muscle unless I lose somewhere else. It’s just trying to refine that really and bring that same package that was worthy of winning.”

After sets of partial lateral raises, Terry moves to dumbbell shrugs before finishing off the workout with Smith machine reverse shrugs for additional delt and trap work. 

Ryan Terry intends to train unbelievably hard to ensure he pulls out the win this October. Terry shared how excited he was to start his 16-week training camp. He also revealed that while dieting, he focuses on fasted cardio to ensure he keeps his body on track. 

“I’ll also increase to a second session every day. When I’m off-season it’ll be one session a day, that’s it. When I’m dieting, I’ll be training fasted cardio, abs work, then do my weight training at night.” 

Despite his insane training schedule, retaining his title will be no walk in the park. Facing opponents such as the former Men’s Physique champions Erin Banks (2022) and Brandon Hendrickson (2018, 2020, 2021), Ryan Terry needs to bring his A-game to ensure he comes out on top. 

Ryan Terry’s unrelenting love for training will give him the edge he needs to find success at the 2024 Mr. Olympia. The event will take place October 10-13 in Las Vegas, Nevada, where fans can catch all the action live or online. Be sure to tune in to Fitness Volt to get the play-by-play on bodybuilding history in the making! 

RELATED: Ryan Terry Invites Strongman Brothers Luke & Tom Stoltman on Tour Of His New $5 Million Gym

To watch Ryan Terry’s full workout video, click the link below: 

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