Terry Crews Workout
Below you will find the 7 day workout routine that Terry Crews followed while preparing for the expendables movie. This workout routine is no joke and is not for the faint of heart. There is only 1 optional rest day so you will want to be sure that you have your nutrition in check before you attempt this workout routine. The video after the workout plan shows the workout Terry Crews follows as well as the nutrition plan he follows.
Terrence Alan “Terry” Crews was born July 30, 1968 he is an American actor, comedian, voice artist and a former player in the National Football League. You can also find Terry Crews portraying a goofy personal trainer Jerome Mayberry in the post Jerome Mayberry – 10 Commandments of the Weight Room.
Monday:
Shoulder/Arms/Abs/Cardio
Complete for 4 rounds with 30 seconds rest between each round
Upright Rows: 1 set of 6 reps
Power Clean & Jerk: 1 set of 6 reps
Romanian Deadlifts: 1 set of 6 rep
Jump Squats: 1 set of 6 reps
Complete for 4 rounds with 30 seconds rest between each round
Alternating Dumbbell Front Lateral Raise: 1 set of 10 reps
Arnold Dumbbell Press: 1 set 10 reps
Lateral Raise: 1 set of 10 reps
Rear Dumbbell Flyes: 1 set of 10 reps
Hammer Dumbbell Curl: 4 sets of 10 reps
Rotator Cuff: 4 sets of 10 reps (30 seconds rest between each set)
30 seconds rest between sets
Crunches: 1 set to failure
Leg Raises: 1 set to failure
Cardio: 30 minutes treadmill at 3.5 miles at 7mph
Tuesday:
Back/Cardio
Heavy Deadlifts: 4 sets of 10,8,6,4 reps at desired weight (30 second rest between sets)
Pull-Ups: 3 sets of 10,8,6, reps at desired weight (30 seconds rest between sets)
Behind the Neck Pull-ups: 1 set of 15 reps (30 seconds rest)
Side to Side Chins: 1 set of 6 reps, right; 1 set of 6 reps, left; 1 set of 3 reps, middle
Reverse Barbell Row: 4 sets of 10 reps (30 seconds rest between sets)
Machine Row: 10,8,6,4 reps at desired weight (30 seconds rest between sets)
Seated Row: 4 sets of 10 reps (30 seconds rest between each set)
Cardio: 30 minutes treadmill at 3.5 miles at 7mph
Wednesday:
Cardio Day
Treadmill: 45 minutes, 7.0 MPH (5 miles)
Thursday:
Chest/Arms/Abs/Cardio
Power Clean & Jerk: 4 sets of 10 reps (30 seconds rest between each set)
Barbell Bench Press: 4 sets of 10,8,6,4 reps at desired weight (30 seconds rest between sets)
Incline Barbell Bench Press: 4 sets of 10,8,6,4 reps at desired weight (30 seconds rest between sets)
Superset: (30 seconds rest between each set)
Dumbbell Flyes: 4 sets of 10 reps
Bicep Curl: 4 sets of 10 reps
Superset: (30 seconds rest between each set)
Bar Dips: 1 set of 15 reps
Push-Ups: 4 sets of 20 reps
Giant Set: (30 seconds rest between sets)
Crunches: 1 set to failure
Leg Raises: 1 set to failure
Cardio: 30 minutes treadmill at 3.5 miles at 7mph
Friday:
Legs/Triceps/Abs/Cardios
Squats: 4 sets of 10,8,6,4 reps at desired weight (30 seconds rest between each set)
Single Leg, Leg Press: 4 sets of 10 reps
Calf Raise: 4 sets of 10 reps
Hack Squat: 4 sets of 10 reps (30 seconds rest between each set)
Close-Grip Bench Press (Barbell): 4 sets of 10,8,6,4 reps at desired weight (30 seconds rest between sets)
Leg Extensions: 4 sets of 10 reps (30 seconds rest between each set)
Crunches: 1 set to failure
Leg Raises: 1 set to failure
Cardio: 30 minutes treadmill at 3.5 miles at 7mph
Saturday:
Cardio Day
Treadmill: 30 minutes at 3.5 miles at 7mph
Sunday:
Cardio/Optional Day Off
Treadmill: 30 minutes at 3.5 miles at 7mph
Rest Day (optional)