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Giant Set — GHD Crunches, Preacher Curls, Oblique Crunches & Parallel Bar Dips

Terry targets his biceps, triceps, and abs in a giant set — performing three or more exercises consecutively without rest to maximize efficiency. The British bodybuilder opened with GHD crunches to bias his midline.

With his hips off the bench’s pad and arms crossed over his chest, Terry lowered his torso to nearly 45 degrees before powering to the fully upright position. He employed slow eccentrics during preacher curls and paused in the fully shortened position.

Training in the shortened position can feel like additional stimulus but training in the shortened or lengthened position have both shown to promote hypertrophy for preacher curls. (1)

The 35-year-old transitioned to the oblique machine to train his obliques and serratus anterior. Seated with his chest pressed against the pad, Terry grasped the handles with a neutral grip.

Terry’s chest was at two o’clock on the bench in the starting position. Exhaling forcefully, he initiated a controlled twist, bringing his torso explosively to the left side. After a pause at peak contraction, he slowly and deliberately returned to the starting position. He repeated on the opposing side.

Terry kept his torso upright during parallel bar dips to load the lateral and medial triceps heads. He used a slow rep cadence on the descent and exploded through the concentrics with a pause in the fully shortened position.

Superset — Cable Tricep Pushdowns & Rope Curls

This superset consists of 15 to 20 reps of cable triceps pushdowns followed immediately by rope curls with 30 seconds of rest between sets. Terry grabbed the cambered bar with an overhand grip, keeping his torso upright and elbows tucked to bias the medial and lateral triceps heads. He locked out his elbows at the bottom of his range of motion.

Cable rope curls with a neutral grip target the biceps brachii, brachialis, and brachioradialis. They offer a bigger and thicker aesthetic to the arms. Terry kept his hands close together in the starting position and pulled them apart on the concentric phase to ensure the short bicep head was moving the weight. 

Superset — Weighted Machine Crunches & Oblique Crunches

“Weighted crunches focus on upper and lower abdominals and help build that thickness in the midsection,” said Terry. In each superset, he performed eight to 10 reps using progressively heavier weights. 

Terry performed oblique crunches on a hyperextension bench, focusing on controlled descents to achieve a deep stretch. He recommends performing oblique crunches every three or four weeks, as overdoing them can lead to an unwanted widening of the lower abdominals.

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Reference

1. Nunes, J. P., Jacinto, J. L., Ribeiro, A. S., Mayhew, J. L., Nakamura, M., Capel, D. M. G., Santos, L. R., Santos, L., Cyrino, E. S., & Aguiar, A. F. (2020). Placing Greater Torque at Shorter or Longer Muscle Lengths? Effects of Cable vs. Barbell Preacher Curl Training on Muscular Strength and Hypertrophy in Young Adults. International journal of environmental research and public health, 17(16), 5859. https://doi.org/10.3390/ijerph17165859

Featured image: @ryanjterry on Instagram