Terry Crews knows a thing or two about shaping up for action. From his days in the NFL to his current starring roles on TV and movie screens, he has needed a body that can perform on cue—and look good doing it, too. His masterpiece? Circuit 24...
Crews' Circuit 24
Watch the video - 8:37
Terry Crews Complete Workout
Upright Row
1 set of 6 reps
1 set of 6 reps
Power Clean
1 set of 6 reps
1 set of 6 reps
Romanian Deadlift
1 set of 6 rep
1 set of 6 rep
Jump Squat
1 set of 6 reps
1 set of 6 reps
Front Dumbbell Raise
1 set of 10 reps
1 set of 10 reps
Arnold Dumbbell Press
1 set of 10 reps
1 set of 10 reps
Side Lateral Raise
1 set of 10 reps
1 set of 10 reps
Reverse Flyes
1 set of 10 reps
1 set of 10 reps
Hammer Curls
4 sets of 10 reps
4 sets of 10 reps
Cable Internal Rotation
4 sets of 10 reps
30 seconds rest between each set
4 sets of 10 reps
30 seconds rest between each set
Crunches
1 set to failure
1 set to failure
Flat Bench Lying Leg Raise
1 set to failure
1 set to failure
Running, Treadmill
30 minutes
3.5 miles at 7mph
30 minutes
3.5 miles at 7mph
Tuesday: Back/Cardio
Heavy Deadlift
4 sets of 10,8,6,4 reps
30 second rest between sets
4 sets of 10,8,6,4 reps
30 second rest between sets
Pullups
3 sets of 10,8,6, reps
30 seconds rest between sets
3 sets of 10,8,6, reps
30 seconds rest between sets
Behind the Neck Pull-ups
1 set of 15 reps
30 seconds rest
1 set of 15 reps
30 seconds rest
Side To Side Chins, Right
1 set of 6 reps
1 set of 6 reps
Side To Side Chins, Left
1 set of 6 reps
1 set of 6 reps
Side To Side Chins, Middle
1 set of 3 reps
1 set of 3 reps
Running, Treadmill
30 minutes
3.5 miles at 7mph
30 minutes
3.5 miles at 7mph
Wednesday: Cardio Day
Running, Treadmill
45 minutes
5 miles at 7mph
45 minutes
5 miles at 7mph
Thursday: Chest/Arms/Abs/Cardio
Power Clean
4 sets of 10 reps
30 seconds rest between each set
4 sets of 10 reps
30 seconds rest between each set
Barbell Bench Press - Medium Grip
4 sets of 10,8,6,4 reps
30 seconds rest between each set
4 sets of 10,8,6,4 reps
30 seconds rest between each set
Barbell Incline Bench Press - Medium Grip
4 sets of 10,8,6,4 reps
30 seconds rest between each set
4 sets of 10,8,6,4 reps
30 seconds rest between each set
Dumbbell Flyes
4 sets of 10 reps
4 sets of 10 reps
Dumbbell Bicep Curl
4 sets of 10 reps
4 sets of 10 reps
Dips - Chest Version
1 set of 15 reps
1 set of 15 reps
Pushups
4 sets of 20 reps
4 sets of 20 reps
Crunches
1 set to failure
1 set to failure
Flat Bench Lying Leg Raise
1 set to failure
1 set to failure
Running, Treadmill
30 minutes
3.5 miles at 7mph
30 minutes
3.5 miles at 7mph
Friday: Legs/Triceps/Abs/Cardios
Barbell Squat
4 sets of 10,8,6,4 reps
30 seconds rest between each set
4 sets of 10,8,6,4 reps
30 seconds rest between each set
Leg Press
4 sets of 10 reps
4 sets of 10 reps
Seated Calf Raise
4 sets of 10 reps
4 sets of 10 reps
Hack Squat
4 sets of 10 reps
30 seconds rest between each set
4 sets of 10 reps
30 seconds rest between each set
Close-Grip Barbell Bench Press
4 sets of 10,8,6,4 reps
30 seconds rest between sets
4 sets of 10,8,6,4 reps
30 seconds rest between sets
Leg Extensions
4 sets of 10 reps
30 seconds rest between each set
4 sets of 10 reps
30 seconds rest between each set
Crunches
1 set to failure
1 set to failure
Flat Bench Lying Leg Raise
1 set to failure
1 set to failure
Running, Treadmill
30 minutes
3.5 miles at 7mph
30 minutes
3.5 miles at 7mph
Saturday: Cardio Day
Running, Treadmill
30 minutes
3.5 miles at 7mph
30 minutes
3.5 miles at 7mph
Sunday: Cardio or Optional Day Off
Running, Treadmill
30 minutes
3.5 miles at 7mph
30 minutes
3.5 miles at 7mph
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