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!


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Terry Crews' Expendable Workout


Monday: Shoulder/Arms/Abs/Cardio

Superset

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

Giant Set: (30 seconds rest between sets)



Tuesday: Back/Cardio

Giant Set - Side to Side Chins:

  • Side To Side Chins Side To Side Chins

    Side To Side Chins

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

  • Reverse Grip Bent-Over Rows Reverse Grip Bent-Over Rows

    Reverse Barbell Row

    4 sets of 10 reps (30 seconds rest between sets)
  • Smith Machine Bent Over Row Smith Machine Bent Over Row

    Machine Row

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

    Seated Row

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

    Cardio

    30 minutes treadmill at 3.5 miles at 7mph


Wednesday: Cardio Day

  • Jogging-Treadmill Jogging-Treadmill

    Cardio

    Treadmill: 45 minutes, 7.0 MPH (5 miles)
Thursday: Chest/Arms/Abs/Cardio

Superset: (30 seconds rest between each set)

Superset: (30 seconds rest between each set)

Giant Set: (30 seconds rest between sets)



Friday: Legs/Triceps/Abs/Cardio

  • Barbell Squat Barbell Squat

    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)

Giant Set: (30 seconds rest between sets)



Saturday: Cardio Day

  • Jogging-Treadmill Jogging-Treadmill

    Cardio

    Treadmill: 30 minutes at 3.5 miles at 7mph
Sunday: Cardio or Optional Day Off

  • Jogging-Treadmill Jogging-Treadmill

    Cardio

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

Nutrition Plan

Meal #1:
Meal #2:
Meal #3:
Meal #4:
Meal #5:
Meal #6:




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i am skinny guy and i eat more than him ???

Jun 6, 2013 6:58am | report
 
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