Ryan Hughes

IFBB Men's Physique Competitor / Fitness Model

  • D.O.B. - June 24
  • From - West Chester, PA
  • Height - 6'1"
  • Weight - 205 lbs.

Ryan Hughes is a fitness model, personal trainer and was one of the first two competitors to earn a pro card in the new IFBB Men’s Physique division. Having started out as a skinny, 125-lb teenager, Ryan has devoted himself to physical fitness and over the years has built one of the most enviable physiques in the industry.

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N.O.-XPLODE - PUSH
Gym Motivation - Team BSN
BSN Lifestyle - If You Want It: Work for It
AMINO X - Endurance and Recovery Agent
SYNTHA-6 - Ultra Premium Protein
Ryan Hughes - IFBB Physique Pro
Arnold Classic 2013 - Highlights!
MASS STACK 2.0 - All New!
N.O.-XPLODE 2.0 - Pre-Training Igniter

MONDAY / CHEST

  • Incline Dumbbell Press (superset) - 15, 12, 10, 8, 6
  • One Arm Dumbbell Rows - 15, 12, 10, 8, 6
  • Barbell Bench Press (superset) - 20, 20, 20, 20
  • Barbell Bent Over Rows - 20, 20, 20, 20
  • Wide Grip Lat Pulldows (superset) - 20, 20, 20, 20
  • Cable Flyes - 20, 20, 20, 20
  • Pull-Ups (superset) - 50 total reps
  • Push-Ups - 50 total reps

TUESDAY/ BACK

  • Burpees into Pull-Ups - 30 total reps
  • Wide Grip Lat Pulldowns (superset) - 12, 10, 8, 6
  • Standing Straight Bar Pulldowns - 20, 20, 20, 20
  • Reverse Grip Cable Rows (superset) - 12, 10, 8, 6
  • High Cable Rope Pulls - 20, 20, 20, 20
  • Rack Deadlifts - 15, 12, 10, 8, 6
  • Burpees into Pull-Ups - 30 total reps

WEDNESDAY / SHOULDERS

  • Dumbbell Arnold Press - 75 total reps
  • Barbell Military Press - 15, 12, 10, 8, 6, 4
  • Dumbbell Lateral Raises (superset) - 12, 12, 12, 12
  • Cable Upright Rows - 20, 20, 20, 20
  • Kettle Bell Swings (triset) - 20, 20, 20, 20
  • Cable Reverse Flyes (triset) - 12, 12, 12, 12
  • Steering Wheels - 30 sec x 4

THURSDAY / LEGS

  • Barbell Squats (triset) - 15, 15, 12, 10, 8, 6
  • Leg Extensions (triset) - 20, 20, 20, 20
  • Body Weight Stationary Lunges - 30, 30, 30, 30
  • Leg Press (triset) - 12, 10, 8, 6
  • Lying Hamstring Curls (triset) - 20, 20, 20, 20
  • Squat Jumps - 10, 10, 10, 10
  • Stiff Leg Deadlifts - 12, 10, 8, 6
  • Dumbbell Step Ups - 10, 10, 10, 10
  • Mountain Climbers - 30 secs x 4

FRIDAY/ ARMS

  • Cable Curls - 100 total reps
  • Overhead Dumbbell Extensions (superset) - 20, 15, 12, 10, 8
  • Straight Bar Curls - 20, 15, 12, 10, 8
  • Skull Crushers w/ Presses (superset) - 15, 12, 10, 8
  • EZ Bar Reverse Curls (dropset) - 12, 12 x 4
  • Weighted Bench Dips

SATURDAY/ HIIT

  • 500 Meter Row (superset)
  • Bodyweight Squats (superset) - 25
  • Stability Ball Crunches (superset) - 30
  • Sprints - 30 seconds
  • Targeted Rounds - 5 rounds

SUNDAY/ ABS & CALVES

  • Hanging Leg Raises - 50 total reps
  • Medicine Ball Twists - 50 total reps
  • Windshield Wipers (superset) - 10, 10, 10, 10 (each side)
  • Bosu Ball Plank - 60 seconds x 4
  • Seated Calf Raises (Toes In) - 10, 10, 10 x 4
  • Donkey Calf Raises - 0, 15, 12, 10, 8, 20

8:00 A.M.

  • 6 Egg Whites
  • 1/2 Cup Oats
  • 2 Caps BSN HyperShred

10:00 A.M.

  • 2 Scoops BSN IsoBurn
  • 1oz. Raw Almonds

12:30 A.M.

  • 6oz. Grilled Chicken
  • 1oz. Raw Almonds
  • 1 Cup Green Vegetables

3:30 P.M.

  • 6oz. Salmon
  • 8oz. Sweet Potato

4:30 P.M.

  • 1 Scoop BSN N.O. Xplode 2.0
  • 4:30 PM 1 Scoop BSN Amino-X
  • 3 Tabs BSN Nitrix 2.0

During Workout

  • 1 Scoop BSN Amino-X

7:00 P.M.

  • 2 Scoops BSN IsoBurn
  • 1 Scoop BSN CellMass 2.0

8:00 P.M.

  • 6oz. Tilapia
  • 8oz. Sweet Potato
  • 1 Cup Green Vegetables

10:00 P.M.

  • 1 Scoop BSN Syntha-6
  • 2 Tbsp. Nuts 'N More Almond Butter