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Terry Crews Workout: From NFL To The Expendables

By Chris Davis

Experience
Advanced (3+ years)
Time
87 minutes/day | 5 days/week
Good for
Build Muscle, Fat Loss
Equipment
2 x Dumbbell, Barbell, Bodyweight, Dips (Parallel) Bar, Exercise Ball, Machine, Pull up bar, Stationary Bike, Treadmill
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description
Source: www.popworkouts.com

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 focuses on the shoulders and back the first couple days. He then does cardio, before hitting his chest, arms and legs hard. From the NFL, to the Old Spice Commercials, to The Expendables, Terry Crews brings it.

Terry Crews loved being a part of Expendables. He plays Halle Ceasar, the weapons specialist of the group. In The Expendables, Terry Crews is known for having a gun that he likes to call his girlfriend. In real life, Terry Crews says that his guns are his big arms. Lately, he’s been hosting “Who Wants To Be A Millionaire,” and starring on Brooklyn Nine-Nine.

Crews works especially hard on his shoulders and biceps. This is because the Terry Crews workout is all about getting your body ready, “to rock the “Gun Show” wherever you go.”

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Day 1

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Circuit
Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
1A. Front Two-Dumbbell Raise
4 sets, 10 reps, (rest 60s)
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Seated Dumbbell Arnold Press▶
1B. Seated Dumbbell Arnold Press
4 sets, 10 reps, (rest 60s)
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Dumbbell Lateral Raise▶
1C. Dumbbell Lateral Raise
4 sets, 10 reps, (rest 60s)
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Rear Delt Raise▶
1D. Rear Delt Raise
4 sets, 10 reps, (rest 60s)
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Circuit
Hammer Curls demonstrationPlay Hammer Curls demonstration
2A. Hammer Curls
4 sets, 10 reps, (rest 60s)
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Rotator Cuff Dumbbell Raise demonstrationPlay Rotator Cuff Dumbbell Raise demonstration
2B. Rotator Cuff Dumbbell Raise
4 sets, 10 reps, (rest 60s)
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Crunches demonstrationPlay Crunches demonstration
3. Crunches
1 set, AMAP reps, (rest 60s)
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Lying Knee Raise (on floor) demonstrationPlay Lying Knee Raise (on floor) demonstration
4. Lying Knee Raise (on floor)
1 set, AMAP reps, (rest 60s)
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Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
5. Jogging-Treadmill
1 set, 30 min, (rest 60s)
Speed: 7 mph
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Back

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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.


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

Stationary Bicycling demonstrationPlay Stationary Bicycling demonstration
1. Stationary Bicycling
1 set, 5 min, (rest 60s)
Resistance: 5 - 7
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Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
2. Romanian Deadlift
4 sets, 10 reps, (rest 60s)
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Rear Pull-up demonstrationPlay Rear Pull-up demonstration
3. Rear Pull-up
1 set, AMAP reps, (rest 60s)
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Pull-up demonstrationPlay Pull-up demonstration
4. Pull-up
1 set, AMAP reps, (rest 60s)
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Close Grip Pull Up demonstrationPlay Close Grip Pull Up demonstration
5. Close Grip Pull Up
1 set, AMAP reps, (rest 60s)
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Reverse Grip Bent-Over Rows demonstrationPlay Reverse Grip Bent-Over Rows demonstration
6. Reverse Grip Bent-Over Rows
4 sets, 10 reps, (rest 60s)
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Bent Over Two-Dumbbell Row▶
7. Bent Over Two-Dumbbell Row
4 sets, 10 reps, (rest 60s)
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Hammer Strength Two-Arm Row demonstrationPlay Hammer Strength Two-Arm Row demonstration
8. Hammer Strength Two-Arm Row
4 sets, 10 reps, (rest 60s)
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Hyperextension demonstrationPlay Hyperextension demonstration
9. Hyperextension
1 set, 2 - 12 reps, (rest 60s)
Tempo: 2/0/2/0
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Ball Crunch (on stability ball) demonstrationPlay Ball Crunch (on stability ball) demonstration
10. Ball Crunch (on stability ball)
4 sets, AMAP reps, (rest 60s)
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Cardio

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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.

Running, Treadmill▶
1. Running, Treadmill
1 set, 45 min, (rest 60s)
Speed: 5 - 7 mph
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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.

Circuit
Power Clean and Jerk demonstrationPlay Power Clean and Jerk demonstration
1A. Power Clean and Jerk
4 sets, 10 reps, (rest 30s)
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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1B. Barbell Bench Press
4 sets, 10, 8, 6, 4 reps, (rest 30s)
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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
1C. Barbell Incline Bench Press
4 sets, 10, 8, 6, 4 reps, (rest 30s)
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Circuit
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
2A. Dumbbell Flys
4 sets, 10 reps, (rest 60s)
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Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
2B. Standing Dumbbell Biceps Curl
4 sets, 10 reps, (rest 60s)
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Parallel Bar Dip demonstrationPlay Parallel Bar Dip demonstration
3. Parallel Bar Dip
1 set, 15 reps, (rest 60s)
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Push-up demonstrationPlay Push-up demonstration
4. Push-up
4 sets, 20 reps, (rest 30s)
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Crunches demonstrationPlay Crunches demonstration
5. Crunches
1 set, AMAP reps, (rest 60s)
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Lying Knee Raise (on floor) demonstrationPlay Lying Knee Raise (on floor) demonstration
6. Lying Knee Raise (on floor)
1 set, AMAP reps, (rest 60s)
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Running, Treadmill▶
7. Running, Treadmill
1 set, 30 min, (rest 60s)
Speed: 7 mph
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Day 5

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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.)

Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
1. Barbell Back Squat
4 sets, 10 reps, (rest 60s)
Go up in weight as you go down in reps
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Circuit
One Leg 45 Degree Leg Press▶
2A. One Leg 45 Degree Leg Press
4 sets, 10 reps, (rest 30s)
10 reps per leg
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Sled 45 Degree Calf Press▶
2B. Sled 45 Degree Calf Press
4 sets, 10 reps, (rest 30s)
Show Alternative Exercises
Machine Hack Squat demonstrationPlay Machine Hack Squat demonstration
2C. Machine Hack Squat
4 sets, 10 reps, (rest 30s)
Show Alternative Exercises
Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
2D. Close-Grip Bench Press
4 sets, 10, 8, 6, 4 reps, (rest 30s)
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
2E. Leg Extensions
4 sets, 10 reps, (rest 30s)
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Crunches demonstrationPlay Crunches demonstration
3. Crunches
1 set, AMAP reps, (rest 60s)
Show Alternative Exercises
Lying Knee Raise (on floor) demonstrationPlay Lying Knee Raise (on floor) demonstration
4. Lying Knee Raise (on floor)
1 set, AMAP reps, (rest 60s)
Show Alternative Exercises
Running, Treadmill▶
5. Running, Treadmill
1 set, 30 min, (rest 60s)
Speed: 7 mph
Show Alternative Exercises

Date Created: 12/12/2019, UTC


Last Updated: 6/7/2021, UTC

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