Ryan Terry Breaks Down the Perfect Superset to Fix Abs and Triceps Training Mistakes

[Barbel Nomad]

What’s up, legends? Barbel Nomad is here. Let me talk to the lifters who are putting in the reps, but still wondering why their abs aren’t poppin’ and why their triceps feel more like decoration than domination. If you’re chasing aesthetics and functional strength, you gotta do more than toss in a few crunches and skull crushers.

And that’s exactly where Ryan Terry steps in—with a superset that’ll clean up your form, fire up your core, and finally make your triceps earn their spot on the stage.

Who Is Ryan Terry? (Quick Intro)

Ryan Terry is no casual gym-goer. We’re talking IFBB Pro, Men’s Physique Olympian, and a master of building symmetry and detail into his frame. The man’s physique is razor-sharp—every ab etched, every triceps head defined—and it didn’t come from sloppy training.

What separates Ryan is his ability to train with precision, not just power. His workouts aren’t about how much weight you move—they’re about how well you move it. That mindset carries over to this superset we’re about to break down.

The Problem: Common Mistakes in Ab & Triceps Training​

Let’s be real—most lifters are sabotaging their results without even knowing it.

With abs, you see guys flailing through crunches, letting momentum do the work instead of the core. There’s no control, no mind-muscle connection. Add too much spinal flexion, and now you’re risking injury on top of inefficiency.

Triceps? Ego lifting runs wild. Elbows flaring, weight too heavy, and instead of isolating the triceps, the shoulders and chest take over. You’re not building arms—you’re creating excuses.
Both muscles rush through the tempo, and the connection just doesn’t happen. That’s why progress stalls even after endless sets.

The Fix: Ryan Terry’s Ab + Triceps Superset

Ryan Terry’s answer is a superset that fixes your movement patterns while building real size and definition.

First up—Weighted Decline Sit-Ups with a Pause at the Top. You’re not just crunching and calling it a day. You’re controlling the descent, slowing the rep down, and pausing at the peak. That pause? It locks in tension, forces your core to stay engaged, and eliminates any cheating with momentum.

Then, use overhead triceps extensions using a rope or a dumbbell. Here’s where you target the long head of the triceps with precision. By working overhead, you put the muscle in a fully stretched position, which is key for growth. Keep your elbows tight, and don’t let your shoulders take over—this is a triceps isolation move, not a press.

This combo works because it alternates between trunk and arm, keeping your intensity high while managing fatigue. Plus, activating your core first creates more stability for the overhead movement.

Key Cues and Execution Tips from Ryan​

Here’s what Ryan drills into every serious lifter he coaches. Start with precision. Don’t “warm up” with junk reps. From the first rep, make it like you're on the Olympia stage. Sow it down and feel the tension. Chasing rep numbers with bad form is a waste of your gym time.

Exhale on the squeeze, especially at the top of the sit-up and during the extension. It reinforces core engagement and keeps your breath synced with your output.

A slight torso tilt during the overhead triceps work gives you better leverage and helps you keep those elbows tight and aligned.

Programming This Superset​

You don’t need to turn this into a full-blown workout. It’s a perfect finisher or a focused segment at the end of your push day.

Hit 3 to 4 rounds. For the sit-ups, go for 12 to 15 clean, controlled reps. For the triceps extensions, aim for 10 to 12 strict reps. Rest only a few seconds between the two exercises, then 60 to 90 seconds between rounds.

Two times a week is plenty. You’ll feel the difference, and more importantly, you’ll see it.

Other Moves Ryan Recommends Pairing​

Want more variety while keeping that precision? Ryan’s also a fan of:

• Hanging leg raises paired with cable press downs: Build lower abs and target the lateral triceps head.
• Cable crunches and close-grip push-ups: Crunches carve detail, push-ups pump volume.
• Decline crunch machine with triceps dips: A combo that hits hard with bodyweight intensity and controlled motion.
  

Frequently Asked Questions​

Is this superset good for fat loss?

It’s excellent for creating definition, especially when paired with a solid diet. It ramps up intensity and improves core control, which contributes to overall leanness when you're in a calorie deficit.

How long should this superset take?

Around 10–15 minutes, depending on rest times. It’s fast, intense, and effective.

How do I know if I’m using too much weight?

If you can’t control the tempo or your form breaks down, it’s too heavy. Dial it back and lock in your technique before adding weight.