Terry Crews Workout Plan

At 46 years old it’s no secret Terry Crews is in ridiculous shape. Whether cracking jokes while shirtless in Old Spice commercials or showing off his pecs on FOX’s Brooklyn Nine-Nine, his body is a big part of his appeal. But his chest and arm workout, which he created himself, is no joke.

Terry Crews uses a lot of the knowledge he learned during his athletic days in his workouts today. The power clean: an explosive exercise that builds total-body power; especially his back and biceps. After the clean, he powers through some standard gym exercises,  and really focusing on his pecs, biceps, and triceps.

In Expendables 3, Crews showed off what hard work in the gym does.  Arnold Schwarzenegger and Sylvester Stallone were almost forced to compliment him on his arms and chest.  Crews thanked them with a little cockiness of course, but was flattered receiving compliments from two legends.

Thankfully Terry Crews Supplements he used to bulk up in just under 4 weeks are available to the public now.

terry-crews

TERRY CREWS WORKOUT PLAN

Day 1: SHOULDER/ARMS/ABS/CARDIO

SuperSet:
Upright Barbell Row
1 Set x 6 Reps
with
Power Clean
1 Set x 6 Reps

SuperSet:
Romanian Deadlift
1 Set x 6 Reps
with
Romanian Deadlife
1 Set x 6 Reps

Giantset (Complete 4 Rounds with 30 Seconds of rest in between)
Front Dumbbell Raise
1 Set x 10 Reps
with
Arnold Dumbbell Press
1 Set x 10 Reps
with
Side Lateral Raise
1 Set x 10 Reps

Reverse Flyes
1 Set x 10 Reps

Hammer Curls
4 Sets x 10 Reps (30 seconds of rest in between sets)

Crunches
4 Sets x Failure (30 seconds rest in between sets)

Hanging Leg Raise
4 Sets x Failure (30 seconds rest in between sets)

Running, Tredmill
30 minutes (3.5 miles at 7mph)

Day 2: Back/Cardio

Barbell Deadlift
4 Sets x 10, 8, 6, 4 (30 seconds rest in between sets)

Wide-Grip Pullups
4 Sets x 10,8,6,4 (30 seconds rest in between sets)

Rocky Pullups/Pulldowns
4 Sets x 15 Reps (30 seconds rest in between sets)

Giant set: (Complete 4 Rounds with 30 Seconds of rest in between)
Side to Side Chins
1 Set x 6 Reps Right, 1 Set x 6 Reps Left, 1 Set x 6 Reps Middle
with
Reverse Grip Bent- Over Rows
1 Set x 10 Reps
with
Smith Machine Bent Over Row
1 Set x 10 Reps

Seated Cable Rows
4 Sets x 10 Reps (30 seconds of rest in between sets)

Running Tredmill
30 minutes (3.5 miles at 7.5mph)

Day 3: Cardio

Running Tredmill
45 minutes (5 miles at 7.5mph)

Day 4: OFF
Day 5: LEGS/TRICEPS/ABS/CARDIO

Barbell Squat
4 Sets x 10, 8, 6, 4 (30 seconds of rest in between sets)

SuperSet: (Complete 4 Rounds with 30 Seconds of rest in between)
Leg Press
1 Set x 10 Reps
with
Standing Calf Raises
1 Set x 12 reps

Hack Squat
4 Sets x 10 Reps (30 seconds of rest in between sets)

Close-Grip Barbell Bench Press
4 Sets x 10,8,6,4 (30 seconds of rest in between sets)

Leg Extensions
4 Sets x 10 Reps (30 seconds of rest in between sets)

Crunches
4 sets x Failure (30 seconds of rest in between sets)

Hanging Leg Raises
4 sets x Failure (30 seconds of rest in between sets)

Running, Tredmill
30 minutes (3.5 miles at 7mph)

Day 6: Cardio

Running, Tredmill
30 minutes (3.5 miles at 7mph)

Day 7: Cardio or Optional Day Off

 

Running, Tredmill
30 minutes (3.5 miles at 7mph)


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