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
  • 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:

action
NEW
29.90 VAT included
*Neuer Geschmack*
23.90 VAT included
  • 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
shopping cart Hast du ein Gutschein ?