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Day 1: Muscle Group(s): None... | Day 2: Back | Day 3: Cardio | Day 4: Chest, Abs, Cardio | Day 5: Muscle Group(s): None... | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Front Two-Dumbbell Raise![]() | 4 sets | 10 reps | 60s | |
1B. Seated Dumbbell Arnold Press![]() | 4 sets | 10 reps | 60s | |
1C. Dumbbell Lateral Raise![]() | 4 sets | 10 reps | 60s | |
1D. Rear Delt Raise | 4 sets | 1 reps | 60s | |
2A. Hammer Curls![]() | 4 sets | 10 reps | 60s | |
2B. Rotator Cuff Dumbbell Raise | 4 sets | 10 reps | 60s | |
3. Crunches![]() | 1 set | AMAP reps | 60s | |
4. Lying Knee Raise (on floor) | 1 set | AMAP reps | 60s | |
5. Jogging-Treadmill![]() | 1 set | 30 min | 60s | 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
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Stationary Bicycling | 1 set | 5 min | 60s | Resistance: 5 - 7 |
2. Romanian Deadlift | 4 sets | 10 reps | 60s | |
3. Rear Pull-up | 1 set | AMAP reps | 60s | |
4. Pull-up | 1 set | AMAP reps | 60s | |
5. Close Grip Pull Up![]() | 1 set | AMAP reps | 60s | |
6. Reverse Grip Bent-Over Rows | 4 sets | 10 - 9 reps | 60s | |
7. Bent Over Two-Dumbbell Row![]() | 4 sets | 10 reps | 60s | |
8. Hammer Strength Two-Arm Row![]() | 4 sets | 10 reps | 60s | |
9. Hyperextension![]() | 1 set | 2 - 12 reps | 60s | Tempo: 2/0/2/0 |
10. Ball Crunch (on stability ball) | 4 sets | AMAP reps | 60s |
The Terry Crews Wednesday Workout is a cardio routine:
(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.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Running, Treadmill![]() | 1 set | 45 min | 60s | Speed: 5 - 7 mph |
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.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Power Clean and Jerk | 4 sets | 10 reps | 30s | |
1B. Barbell Bench Press | 4 sets | 10, 8, 6, 4 reps | 30s | |
1C. Barbell Incline Bench Press | 4 sets | 10, 8, 6, 4 reps | 30s | |
2A. Dumbbell Flys![]() | 4 sets | 10 reps | 60s | |
2B. Standing Dumbbell Biceps Curl | 4 sets | 10 reps | 60s | |
3. Parallel Bar Dip | 1 set | AMAP reps | 60s | |
4. Push-up | 4 sets | AMAP reps | 30s | |
5. Crunches![]() | 1 set | AMAP reps | 60s | |
6. Lying Knee Raise (on floor) | 1 set | AMAP reps | 60s | |
7. Running, Treadmill![]() | 1 set | 30 min | 60s | 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.)
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 4 sets | 10 reps | 60s | Go up in weight as you go down in reps |
2A. One Leg 45 Degree Leg Press![]() | 4 sets | 10 reps | 30s | 10 reps per leg |
2B. Sled 45 Degree Calf Press![]() | 4 sets | 10 reps | 30s | |
2C. Machine Hack Squat | 4 sets | 10 reps | 30s | |
2D. Close-Grip Bench Press![]() | 4 sets | 10, 8, 6, 4 reps | 30s | |
2E. Leg Extensions | 4 sets | 10 reps | 30s | |
3. Crunches![]() | 1 set | AMAP reps | 60s | |
4. Lying Knee Raise (on floor) | 1 set | AMAP reps | 60s | |
5. Running, Treadmill![]() | 1 set | 30 min | 60s | Speed: 7 mph |
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