Terry Crews Workout

terry crews workoutBelow 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)
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