From Mr. International and Mr. Great Britain in 2010 to three Mr. Olympia titles (2023, 2024, 2025), Ryan Terry has consistently demonstrated and maintained a remarkable physique on and off the stage, regularly motivating his fans. And now, he is giving tips about shoulder hypertrophy.

Apart from that, Terry also shared health and fitness-related suggestions with his millions of Instagram fans. So, from those years of hard work and experience, Terry has recently shared knowledge about quality workouts, or more precisely, tips for shoulders.

“Shoulders don’t need endless exercises, just the right ones done with intent," said Terry via the caption of his Instagram post.

While doing shoulder exercises and showing his fans how to do it effectively, Terry said:

“Today’s session was all about quality reps, controlling every movement, and building strength that lasts. For me, it’s not about chasing weight like my younger self used to do; it’s more about making every set count.”

During the session, Terry was observed doing shoulder exercises such as:

• Dumbbell Lateral Raises: 4×12-15
• Linear Plate Loaded Shoulder Press: 4×8-12
• Pec Dec Rear Fly: 4×12-15
• Reverse Smith Shrugs: 3×10-12, superset with
• Plate Loaded Shrugs: 3×12-15.

The reigning Mr. Olympia in the Men's Physique division is renowned for his V-taper, anchored by 3D, sculpted shoulders.

However, to achieve this, Terry has not always followed an intense or complicated routine.

As Terry mentioned, he no longer focuses on complicated routines as he did in his early years. It took him 9 attempts to earn his first Men's Physique title in 2023, and he once stated that overly complicated routines can only highlight weaknesses.

Shoulders are muscles that get stimulation from several exercises, including the bench press and its variations. So, keeping a shorter routine for shoulders works well.

So, when Terry attempts to earn his 4th Mr. Olympia title in 2026, what workout routine does he follow?

Ryan Terry’s workout routine

Terry has been training for more than 2 decades and has achieved remarkable success in his career. According to him, it is important to seek an expert’s guidance to correct the basics of training in the early stages of a workout.

Over the years, Terry has mastered his workout routine, and it constantly evolves based on his competition guidelines or personal goals.

However, in October, 2025, an article by Fitness Volt analyzed Terry's typical workout week.

Chest:

Although Terry’s chest workouts change from time to time, some constant exercises include:

• Pec deck flyes
• Incline push-ups
• Incline chest press machine
• Flat chest press machine
• Chest dip press.

Back:

For back, Fitness Volt has highlighted 2 types of workouts that include:

Workout 1:

• T-bar rows
• Incline One Arm Cable Pulldown
• Superset – High Cable Rows and Machine Rows
• Straight Back Seated Cable Row
• Lat pulldown.

Workout 2:

• Superset – Weighted Hyperextensions and Deadlifts
• T-bar rows
• Superset – High Rows and Wide-Grip Lat Pulldowns.

Shoulders:

• Incline Dumbbell Shoulder Press
• Dumbbell Lateral Raises
• Barebells shoulder press
• Barebells shrugs
• Cable Rear Delt Flyes.

Legs:

• Leg extension
• Leg curls
• Smith Machine standing calf raises
• Trap bar deadlifts
• Barebells walking lunges.

Abs:

For abs, he follows 2 routines.

Routine 1:

• Oblique Twists Machine
• TRX Knee Crunches
• Cable crunches.

Routine 2:

• Hanging Leg Raises
• Weighted Abdominal Crunches
• Reverse Abdominal Crunches on Rower
• Bicycle Crunches
• Toe Touches
• Wheel Roll Out.

Arms:

• Close-Grip Pull-Ups
• Dumbbell curls
• Preacher curls
• Reverse Grip Cable Triceps Pushdowns
• Superset – Mag Pushdown and Triangle Press.

What do you think of Terry's workout?

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Written by

Supradeep Dutta

Edited by

Zaid Quraishi