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Home Training Celebrity Workouts Terry Crews Workout

Terry Crews Workout



Terry Crews Workout

 

This former NFL player-turned-actor is probably the most jacked non-bodybuilder to appear on the big screen. Just look at his arms. Crews was always in shape, showing off his pecs and ripped up abs in White Chicks, The Longest Yard. However, being alongside Sylvester Stallone and Dolph Lundgren in the Expendables dictated that Crews ramp up his routine to a new level. Terry Crews' workout routine for the Expendables is supposedly as follows:

 

 



Talk about one of the most jacked actors period. His big 
devotion to high intensity circuits and these giant sets 
really added to his lean physique. You can see every 
muscle in his body!


 

    Monday: Shoulder/Arms/Abs/Cardio


    Giant Set: (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 

    Giant Set: (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)

    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


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) 

    Giant Set - 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/Cardio


        * Squats: 4 sets of 10,8,6,4 reps at desired weight (30 seconds rest between each set) 

    Superset: (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) 

    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

   

Saturday: Cardio Day

        * Treadmill: 30 minutes at 3.5 miles at 7mph 

   

Sunday: Cardio or Optional Day Off:

        * Treadmill: 30 minutes at 3.5 miles at 7mph or Rest Day (optional)


 

As for nutrition, Crews meal plan would look like the following:

Meal #1: Apple & Vitamins
Meal #2: Protein Shake
Meal #3: Yogurt & Granola
Meal #4: Chicken Salad
Meal #5: Protein Shake
Meal #6: Chicken Breast

Terry Crews is not real big on limiting himself from "cheating", but he's big on portion control. He makes sure to carry a tub of protein in his car in case he can't get to any food.

 

 

Our Take: Part of the reason why Crews was so jacked was due to his focus on compound workouts. Compound workouts are the best way to build lean muscle mass and really add to the raw power and explosiveness of an individual. The fact that he did such high-intensity exercise circuits really kept him lean. Numerous studies have confirmed that doing explosive high-intensity exercise burns much more fat than a steady-state exercise. Crews also gave himself 1-2 days of rest from exercising, which helped him recover more fully from his workouts. Since he is big on portion control, he is able to keep his metabolism in check and provide himself with steady nutrients throughout the day.

 


 




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Date Published : 2012-06-21 17:28:32
Written By : Jaret Grossman

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