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Terry Crews Workout: From NFL To The Expendables

By Chris Davis

Experience

Advanced (3+ years)

Days per week

5 days

Time

88 minutes

Genders

Male

Goals

Build Muscle (Male)
Fat Loss (Male)
Description

The Terry Crews Workout has remained constant over the years. This is because Crews has brought his NFL style workout to Hollywood. From the NFL to The Expendables, Terry Crews uses a routine that foc

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Equipment

Barbell, Bodyweight, Dips Bar, Dumbbell, Exercise Ball, Machine, Pull up bar, Stationary Bike, Treadmill

Average Exertion

50%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Advanced (3+ years)

Time

88 minutes

Genders

Male

Days per week

5 days

Goals

Build Muscle (Male)
Fat Loss (Male)
Description

The Terry Crews Workout has remained constant over the years. This is because Crews has brought his NFL style workout to Hollywood. From the NFL to The Expendables, Terry Crews uses a routine that foc

Show More

Equipment

Barbell, Bodyweight, Dips Bar, Dumbbell, Exercise Ball, Machine, Pull up bar, Stationary Bike, Treadmill

Avg Exertion

50%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1



ExerciseSetsRepsRestNotes
1A. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
4 sets10 reps60s
1B. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
4 sets10 reps60s
1C. Dumbbell Lateral Raise
Dumbbell Lateral Raise
4 sets10 reps60s
1D. Rear Delt Raise4 sets1 reps60s
2A. Hammer Curls
Hammer Curls
4 sets10 reps60s
2B. Rotator Cuff Dumbbell Raise4 sets10 reps60s
3. Crunches
Crunches
1 setAMAP reps60s
4. Lying Knee Raise (on floor)1 setAMAP reps60s
5. Jogging-Treadmill
Jogging-Treadmill
1 set30 min60s
Speed: 7 mph

For the Romanian Deadlift: (Terry Likes to use Heavier Weights, but doesn't go down as far as some people). He also says about your form on Romanian Deadlifts:

Keep your back arched. You don’t want to roll your back.

For the Pull Ups sets, you do just one set of each. But, you go to failure each exercise. Rest 30 seconds between each exercise in the Terry Crews Back Workout. For the Yates Row, try to go up in weight each set. For the Dumbbell Rows, you really want to concentrate, and squeeze your back all the way to the top. For the Hammer Strength rows, again, you want to add weight each set.

Concentrate on your back, as that’s where you really want the gains to be. On the last set of Hammer Strength Rows, again go to failure. Through each exercise, Terry Crews rests for 30 seconds between sets. Terry Crews says that you then do hyperextensions to make sure that your back is still all in one place. Terry Crews then finished with some abs to failure

ExerciseSetsRepsRestNotes
1. Stationary Bicycling1 set5 min60s
Resistance: 5 - 7
2. Romanian Deadlift4 sets10 reps60s
3. Rear Pull-up1 setAMAP reps60s
4. Pull-up1 setAMAP reps60s
5. Close Grip Pull Up
Close Grip Pull Up
1 setAMAP reps60s
6. Reverse Grip Bent-Over Rows4 sets10 - 9 reps60s
7. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row
4 sets10 reps60s
8. Hammer Strength Two-Arm Row
Hammer Strength Two-Arm Row
4 sets10 reps60s
9. Hyperextension
Hyperextension
1 set2 - 12 reps60s
Tempo: 2/0/2/0
10. Ball Crunch (on stability ball)4 setsAMAP reps60s

The Terry Crews Wednesday Workout is a cardio routine:

  • Treadmill for 45 minutes

(5.0 beginner-7.0 advanced MPH)

If you can’t stand being on bike or treadmill for 45 minutes, then feel free to change machines every 15 minutes.

ExerciseSetsRepsRestNotes
1. Running, Treadmill
Running, Treadmill
1 set45 min60s
Speed: 5 - 7 mph

Chest, Abs, Cardio

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The Terry Crews Thursday Workout is a Chest, Abs and Cardio Workout. Unless otherwise noted, you always rest for 30 secs between supersets. During a superset, you don’t rest at all. You do 3-4 different exercises without resting. Then, when you’re finally done with that circuit of exercises, you get to rest for 30 seconds before repeating the superset/circuit.

ExerciseSetsRepsRestNotes
1A. Power Clean and Jerk4 sets10 reps30s
1B. Barbell Bench Press4 sets10, 8, 6, 4 reps30s
1C. Barbell Incline Bench Press4 sets10, 8, 6, 4 reps30s
2A. Dumbbell Flys
Dumbbell Flys
4 sets10 reps60s
2B. Standing Dumbbell Biceps Curl4 sets10 reps60s
3. Parallel Bar Dip1 setAMAP reps60s
4. Push-up4 setsAMAP reps30s
5. Crunches
Crunches
1 setAMAP reps60s
6. Lying Knee Raise (on floor)1 setAMAP reps60s
7. Running, Treadmill
Running, Treadmill
1 set30 min60s
Speed: 7 mph

The Terry Crews Friday Workout is a Legs, Triceps, Abs and Cardio routine. (Do one set of each exercise in the circuit without stopping. Then, rest 30 seconds before doing one set of each again. Repeat until you’ve done 4 sets of each exercise. In a crowded gym, it may be hard to superset. So, you may have to do them one-at-a-time.)

ExerciseSetsRepsRestNotes
1. Barbell Squat4 sets10 reps60s
Go up in weight as you go down in reps
2A. One Leg 45 Degree Leg Press
One Leg 45 Degree Leg Press
4 sets10 reps30s
10 reps per leg
2B. Sled 45 Degree Calf Press
Sled 45 Degree Calf Press
4 sets10 reps30s
2C. Machine Hack Squat4 sets10 reps30s
2D. Close-Grip Bench Press
Close-Grip Bench Press
4 sets10, 8, 6, 4 reps30s
2E. Leg Extensions4 sets10 reps30s
3. Crunches
Crunches
1 setAMAP reps60s
4. Lying Knee Raise (on floor)1 setAMAP reps60s
5. Running, Treadmill
Running, Treadmill
1 set30 min60s
Speed: 7 mph

Date Created: 12/12/19, 1:32 AM


Last Updated: 9/12/20, 9:39 PM

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