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Terry Crews Workout: From NFL To The Expendables

Google Sheet Workout Export

By Chris Davis

Experience Intermediate (2-3 years)
Time 69 minutes/day | 5 days/week
Goals

Build Muscle, Fat Loss

Equipment

2 x Dumbbell, Flat Bench, Bodyweight, Treadmill, Stationary Bike, Barbell, Pull up bar, Row Machine, Back Hyperextension Bench, Exercise Ball, Incline Bench, Dips (Parallel) Bar, Squat Rack, 45 Degree Leg Press Machine, Machine, Leg Extension Machine


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Average Exertion
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60%
Average Cardio Intensity
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30%
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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Description

Week 1 Overview

Day 1:

Shoulders, Biceps, Rotator Cuff, Abs, Hip Flexors, Quads

Day 2:

Back

Day 3:

Cardio

Day 4:

Chest, Abs, Cardio

Day 5:

Quads, Glutes, Calves, Triceps, Abs, Hip Flexors


Day 1 - Shoulders, Biceps, Rotator Cuff, Abs, Hip Flexors, Quads

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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)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Arnold Press▶
1B. Seated Dumbbell Arnold Press
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
1C. Dumbbell Lateral Raise
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
1D. Rear Delt Raise
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Hammer Curls demonstrationPlay Hammer Curls demonstration
2A. Hammer Curls
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rotator Cuff Dumbbell Raise demonstrationPlay Rotator Cuff Dumbbell Raise demonstration
2B. Rotator Cuff Dumbbell Raise
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
3. Crunches
1 set, AMAP reps, (rest 60s)
Time between exercises: 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)
Time between exercises: 60s
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
5. Jogging-Treadmill
1 set, 30 min, (rest 60s)
Time between exercises: 60s
Speed: 7
Show Alternative Exercises

Day 2 - 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)
Time between exercises: 60s
Resistance: 5-7
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Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
2. Barbell Romanian Deadlift
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rear Pull-up demonstrationPlay Rear Pull-up demonstration
3. Rear Pull-up
1 set, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
4. Pull-up
1 set, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Close Grip Pull Up demonstrationPlay Close Grip Pull Up demonstration
5. Close Grip Pull Up
1 set, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Reverse Grip Bent-Over Barbell Rows demonstrationPlay Reverse Grip Bent-Over Barbell Rows demonstration
6. Reverse Grip Bent-Over Barbell Rows
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
7. Bent Over Two-Dumbbell Row
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hammer Strength Two-Arm Row demonstrationPlay Hammer Strength Two-Arm Row demonstration
8. Hammer Strength Two-Arm Row
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hyperextension demonstrationPlay Hyperextension demonstration
9. Hyperextension
1 set, 2-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 2/0/2/0
Show Alternative Exercises
Ball Crunch (on stability ball) demonstrationPlay Ball Crunch (on stability ball) demonstration
10. Ball Crunch (on stability ball)
4 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
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Day 3 - 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)
Time between exercises: 60s
Speed: 5-7
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Day 4 - 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
Barbell Power Clean and Jerk demonstrationPlay Barbell Power Clean and Jerk demonstration
1A. Barbell Power Clean and Jerk
4 sets, 10 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1B. Barbell Bench Press
4 sets, 10 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
1C. Barbell Incline Bench Press
4 sets, 10 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
2A. Dumbbell Flyes
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
2B. Standing Dumbbell Biceps Curl
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Parallel Bar Dip demonstrationPlay Parallel Bar Dip demonstration
3. Parallel Bar Dip
1 set, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
4. Push-up
4 sets, 20 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
5. Crunches
1 set, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Knee Raise (on floor) demonstrationPlay Lying Knee Raise (on floor) demonstration
6. Lying Knee Raise (on floor)
1 set, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Running, Treadmill▶
7. Running, Treadmill
1 set, 30 min, (rest 60s)
Time between exercises: 60s
Speed: 7
Show Alternative Exercises

Day 5 - Quads, Glutes, Calves, Triceps, Abs, Hip Flexors

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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
Time between exercises: 60s
Show Alternative Exercises
Circuit
Single Leg 45 Degree Leg Press▶
2A. Single Leg 45 Degree Leg Press
4 sets, 10 reps, (rest 30s)
10 reps per leg
Time between exercises: 60s
Show Alternative Exercises
Sled 45 Degree Calf Press▶
2B. Sled 45 Degree Calf Press
4 sets, 10 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Machine Hack Squat demonstrationPlay Machine Hack Squat demonstration
2C. Machine Hack Squat
4 sets, 10 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Close-Grip Bench Press demonstrationPlay Barbell Close-Grip Bench Press demonstration
2D. Barbell Close-Grip Bench Press
4 sets, 10 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
2E. Leg Extensions
4 sets, 10 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
3. Crunches
1 set, AMAP reps, (rest 60s)
Time between exercises: 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)
Time between exercises: 60s
Show Alternative Exercises
Running, Treadmill▶
5. Running, Treadmill
1 set, 30 min, (rest 60s)
Time between exercises: 60s
Speed: 7
Show Alternative Exercises

Date Created: 12/12/2019, UTC


Last Updated: 7/12/2021, UTC

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