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

BAM! Wanna get huge? Receive the gift of knowledge from Terry Crews, and learn what he did to get ready for his part as Hale Caesar in the action-film The Expendables. Building Kick!

BAM! Wanna get huge? Receive the gift of knowledge from Terry Crews, and learn what he did to get ready for his part as Hale Caesar in the action-film The Expendables. Building Kick!

Terry Crews' Expendable Workout
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Terry Crews' Expendable Workout

Monday: Shoulder/Arms/Abs/Cardio
Superset
1

Upright Barbell Row

1 set of 6 reps
Upright Barbell Row Upright Barbell Row

Power Clean

1 set of 6 reps
Power Clean Power Clean

Superset
2

Romanian Deadlift

1 set of 6 reps
Romanian Deadlift Romanian Deadlift

Romanian Deadlift

1 set of 6 reps
Romanian Deadlift Romanian Deadlift

Giant Set: (Complete for 4 rounds with 30 seconds rest between each round)
3

Front Dumbbell Raise

1 set of 10 reps
Front Dumbbell Raise Front Dumbbell Raise

Arnold Dumbbell Press

1 set of 10 reps
Arnold Dumbbell Press Arnold Dumbbell Press

Side Lateral Raise

1 set of 10 reps
Side Lateral Raise Side Lateral Raise

4

Reverse Flyes

1 set of 10 reps
Reverse Flyes Reverse Flyes

5

Hammer Curls

4 sets of 10 reps (30 seconds rest)
Hammer Curls Hammer Curls

6

Crunches

1 set to failure (30 seconds rest)
Crunches Crunches

7

Hanging Leg Raise

1 set to failure (30 seconds rest)
Hanging Leg Raise Hanging Leg Raise

8

Running, Treadmill

30 minutes (3.5 miles at 7mph)
Running, Treadmill Running, Treadmill

Tuesday: Back/Cardio
1

Barbell Deadlift

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

2

Pullups

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

3

Rocky Pull-Ups/Pulldowns

1 set of 15 reps (30 seconds rest)
Rocky Pull-Ups/Pulldowns Rocky Pull-Ups/Pulldowns

Giant Set
4

Side To Side Chins

1 set of 6 reps, right; 1 set of 6 reps, left; 1 set of 3 reps, middle
Side To Side Chins Side To Side Chins

Reverse Grip Bent-Over Rows

4 sets of 10 reps (30 seconds rest between sets)
Reverse Grip Bent-Over Rows Reverse Grip Bent-Over Rows

Smith Machine Bent Over Row

10,8,6,4 reps at desired weight (30 seconds rest between sets)
Smith Machine Bent Over Row Smith Machine Bent Over Row

5

Seated Cable Rows

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

6

Running, Treadmill

30 minutes (3.5 miles at 7mph)
Running, Treadmill Running, Treadmill

Wednesday: Cardio Day
1

Running, Treadmill

45 minutes (5 miles at 7mph)
Running, Treadmill Running, Treadmill

Friday: Legs/Triceps/Abs/Cardio
1

Barbell Squat

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

superset
2

Leg Press

4 sets of 10 reps
Leg Press Leg Press

Standing Calf Raises

4 sets of 10 reps
Standing Calf Raises Standing Calf Raises

3

Hack Squat

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

4

Close-Grip Barbell Bench Press

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

5

Leg Extensions

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

6

Crunches

1 set to failure (30 seconds rest)
Crunches Crunches

7

Hanging Leg Raise

1 set to failure (30 seconds rest)
Hanging Leg Raise Hanging Leg Raise

8

Running, Treadmill

30 minutes (3.5 miles at 7mph)
Running, Treadmill Running, Treadmill

Saturday: Cardio
1

Running, Treadmill

30 minutes (3.5 miles at 7mph)
Running, Treadmill Running, Treadmill

Sunday: Cardio or Optional Day Off
1

Running, Treadmill

30 minutes (3.5 miles at 7mph)
Running, Treadmill Running, Treadmill

Nutrition Plan

Meal 1

Apple



Meal 2
meal 3

Yogurt


Granola


Meal 4

Chicken Salad


Meal 5
Meal 6

chicken breast



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