Terry Crews' Expendables Workout: Learn His Favorite Four Explosive Moves For Mass

Superset

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  Upright Barbell Row

  1 set of 6 reps
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  Power Clean & Jerk

  1 set of 6 reps
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  Romanian Deadlift

  1 set of 6 rep
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  Jump Squats

  1 set of 6 reps

View this giant set in the video above!

Giant Set: (Complete for 4 rounds with 30 seconds rest between each round)

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  Alternating Dumbbell Front Lateral Raise

  1 set of 10 reps
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  Arnold Dumbbell Press

  1 set 10 reps
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  Lateral Raise

  1 set of 10 reps
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  Rear Dumbbell Flyes

  1 set of 10 reps
• 

  Hammer Dumbbell Curl

  4 sets of 10 reps
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  Rotator Cuff

  4 sets of 10 reps (30 seconds rest between each set)

Giant Set: (30 seconds rest between sets)

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  Crunches

  1 set to failure
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  Leg Raises

  1 set to failure
• 

  Cardio

  30 minutes treadmill at 3.5 miles at 7mph

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  Barbell Deadlift

  4 sets of 10,8,6,4 reps at desired weight (30 second rest between sets)
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  Pullups

  3 sets of 10,8,6, reps at desired weight (30 seconds rest between sets)
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  Behind the Neck Pull-ups

  1 set of 15 reps (30 seconds rest)

Giant Set - Side to Side Chins:

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  Side To Side Chins

  1 set of 6 reps, right; 1 set of 6 reps, left; 1 set of 3 reps, middle

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  Reverse Barbell Row

  4 sets of 10 reps (30 seconds rest between sets)
• 

  Machine Row

  10,8,6,4 reps at desired weight (30 seconds rest between sets)
• 

  Seated Row

  4 sets of 10 reps (30 seconds rest between each set)
• 

  Cardio

  30 minutes treadmill at 3.5 miles at 7mph

• 

  Cardio

  Treadmill: 45 minutes, 7.0 MPH (5 miles)

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  Power Clean & Jerk

  4 sets of 10 reps (30 seconds rest between each set)
• 

  Barbell Bench Press

  4 sets of 10,8,6,4 reps at desired weight (30 seconds rest between sets)
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  Incline Barbell Bench Press

  4 sets of 10,8,6,4 reps at desired weight (30 seconds rest between sets)

Superset: (30 seconds rest between each set)

• 

  Dumbbell Flyes

  4 sets of 10 reps
• 

  Dumbbell Bicep Curl

  4 sets of 10 reps

Superset: (30 seconds rest between each set)

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  Dips - Chest Version

  1 set of 15 reps
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  Pushups

  4 sets of 20 reps

Giant Set: (30 seconds rest between sets)

• 

  Crunches

  1 set to failure
• 

  Leg Raises

  1 set to failure
• 

  Cardio

  30 minutes treadmill at 3.5 miles at 7mph

• 

  Barbell Squat

  4 sets of 10,8,6,4 reps at desired weight (30 seconds rest between each set)

Superset: (30 seconds rest between each set)

• 

  Single Leg Leg Press

  4 sets of 10 reps
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  Calf Raise

  4 sets of 10 reps
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  Hack Squat

  4 sets of 10 reps (30 seconds rest between each set)
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  Close-Grip Barbell Bench Press

  4 sets of 10,8,6,4 reps at desired weight (30 seconds rest between sets)
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  Leg Extensions

  4 sets of 10 reps (30 seconds rest between each set)

Giant Set: (30 seconds rest between sets)

• 

  Crunches

  1 set to failure
• 

  Leg Raises

  1 set to failure
• 

  Cardio

  30 minutes treadmill at 3.5 miles at 7mph

• 

  Cardio

  Treadmill: 30 minutes at 3.5 miles at 7mph

• 

  Cardio

  Treadmill: 30 minutes at 3.5 miles at 7mph or Rest Day (optional)

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  Apple

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  Vitamins

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  Protein Shake

  1 serving

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  Yogurt

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  Granola

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  Chicken Salad

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  Protein Shake

  1 serving

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  Chicken Breast