Terry Crews is a US actor and former American football player. He played in the National Football League and was known by film roles with Arnold Schwarzenegger, Sylvester Stallone or Jet Li. The 44-year-old Terry is 189cm tall and currently weighs around 111 kilograms. The following "Expendables" workout is a very intense training program consisting of numerous giant and super sets. Crews attaches particular importance to a separate cardio training, which he has also integrated daily in his training plan.
Training plan by Terry Crews
- Monday: Training plan for shoulders, biceps, abdomen
- Giant phrase 1 (Giant sentences) - 4 passes, each 30 seconds pause after each pass
- Rowing upright - 6 reps
- Power Clean & Jerk - 6 reps
- Romanian deadlift - 6 repetitions
- Jump Squats - 6 reps
- Giant set 2 (Giant phrases) - 4 passes, each 30 seconds pause after each pass
- Alternating front dumbbell lifting - 10 reps
- Arnold Press with dumbbells - 10 repetitions
- Dumbbell side raises - 10 reps
- Rear Dumbbell Flys - 10 reps
- Hammer Dumbbell Curl - 4 sets x 10 repetitions
- Rotator Cuff - 4 sets X 10 reps (30 second break after each set)
- Giant Theorem 3 (Giant Phrases) - 30 second break after each set
- Crunches - 1 set to muscle failure
- Leg raises - 1 set to muscle failure
- Giant phrase 1 (Giant sentences) - 4 passes, each 30 seconds pause after each pass
- Tuesday: Training plan for the back
- Deadlift - 4 sets of 10,8,6 and 4 reps (30 second break between sets)
- Pull-ups - 3 sets of 10, 8 and 6 reps (30 second break between sets)
- Pull ups (bar behind the neck) - 1 set of 15 repetitions
- Giant phrase (Giant sets) – Side to Side Chins with 30 second break after each set:
- 1 set of 6 repetitions, right;
- 1 set of 6 repetitions, left
- 1 set of 6 repetitions, middle
- Wednesday: Training plan for cardio
- 45 minutes cardio - running or crosstrainer
- Thursday: Training plan for chest, triceps, abdomen
- Power Clean & Jerk - 4 sets x 10 Wdh.
- Flat Bench Press - 4 sets x 10, 8, 6 and 4 weeks.
- Inclined bench presses - 4 sets x 10, 8, 6 and 4 Wdh.
- Superset 1 - 30 seconds rest after each set
- Dumbbell Flys - 4 sets x 10 reps
- Bicep Curls - 4 sets x 10 reps
- Superset 2 - 30 second break after each set
- Bar Dips - 1 set x 15 reps
- Pushups - 4 sets x 20 reps
- Giant set - 30 second break after each set
- Crunches - 1 set to muscle failure
- Leg raises - 1 set to muscle failure
- Friday: Training plan for legs, biceps, abdomen
- Squats: 4 sets x 10,8,6 and 4 reps (30 second rest after each set)
- Superset - 30 second break after each set
- Single Leg - 4 sets x 10 reps
- Leg Press - 4 sets x 10 reps
- Calf raises 4 sets x 10 repetitions
- Hack Squat - 4 sets x 10 reps
- Close-Grip Bench Press (Barbell): 4 sets x 10,8,6 and 4 repetitions
- Leg Extensions - 4 sets x 10 reps
- Giant set - 30 second break after each set
- Crunches - 1 set to muscle failure
- Leg raises - 1 set to muscle failure
- Saturday: Training plan for cardio
- 45 minutes cardio - treadmill
- Sunday: Training plan for cardio
- regeneration
Terry Crew's nutrition plan
Terry Crews' nutritional plan consists mainly of low-fat meals with lean, white meat and complex carbohydrates. Important are the protein shakes, the crews also takes as a substitute for a full meal. Crews prefers several small meals in his diet, so regular meal times are kept after 2 hours. Example nutrition:
- Meal 1: apple; vitamins
- Meal 2: Protein Shake
- Meal 3: yogurt and wholegrain cereal
- Meal 4: Chicken salad
- Meal 5: Protein Shake
- Meal 6: Chicken Breast