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!

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Terry Crews' Expendable Workout

Monday: Shoulder/Arms/Abs/Cardio

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

• Upright Rows: 1 set of 6 reps
• Power Clean & Jerk: 1 set of 6 reps
• Romanian Deadlifts: 1 set of 6 rep
• 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)

• Alternating Dumbbell Front Lateral Raise: 1 set of 10 reps
• Arnold Dumbbell Press: 1 set 10 reps
• Lateral Raise: 1 set of 10 reps
• Rear Dumbbell Flyes: 1 set of 10 reps

• Hammer Dumbbell Curl: 4 sets of 10 reps

• Rotator Cuff: 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

Tuesday: Back/Cardio

• “Heavy” Deadlifts: 4 sets of 10,8,6,4 reps at desired weight (30 second rest between sets)

• Pull-Ups: 3 sets of 10,8,6, reps at desired weight (30 seconds rest between sets)

• Behind the Neck Pull-ups: 1 set of 15 reps (30 seconds rest)

Giant Set - Side to Side Chins:

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

• 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

Wednesday: Cardio Day

• Treadmill: 45 minutes, 7.0 MPH (5 miles)

Thursday: Chest/Arms/Abs/Cardio

• 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)

• 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
• Bicep Curl: 4 sets of 10 reps

Superset: (30 seconds rest between each set)

• Bar Dips: 1 set of 15 reps
• Push-Ups: 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

Friday: Legs/Triceps/Abs/Cardios

• Squats: 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
• Calf Raise: 4 sets of 10 reps

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

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

• 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

Saturday: Cardio Day

• Treadmill: 30 minutes at 3.5 miles at 7mph

Sunday: Cardio or Optional Day Off:

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

Nutrition Plan

Meal #1:

• Apple
• Vitamins

Meal #2:

• Protein Shake

Meal #3:

• Yogurt
• Granola

Meal #4:

• Chicken Salad

Meal #5:

• Protein Shake

Meal #6:

• Chicken Breast