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Terry Crews knows a thing or two about shaping up for action.

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

Circuit 24 - 4 rounds with 30 seconds rest
Upright Barbell Row Upright Barbell RowUpright Row
1 set of 6 reps
Clean and Jerk Clean and JerkPower Clean
1 set of 6 reps
Romanian Deadlift Romanian DeadliftRomanian Deadlift
1 set of 6 rep
Freehand Jump Squat Freehand Jump SquatJump Squat
1 set of 6 reps
Giant Set - 4 rounds with 30 seconds rest
Front Dumbbell Raise Front Dumbbell RaiseFront Dumbbell Raise
1 set of 10 reps
Arnold Dumbbell Press Arnold Dumbbell PressArnold Dumbbell Press
1 set of 10 reps
Side Lateral Raise Side Lateral RaiseSide Lateral Raise
1 set of 10 reps
Reverse Flyes Reverse FlyesReverse Flyes
1 set of 10 reps
Exercises
Hammer Curls Hammer CurlsHammer Curls
4 sets of 10 reps
Cable Internal Rotation Cable Internal RotationCable Internal Rotation
4 sets of 10 reps
30 seconds rest between each set
Giant Set - 30 seconds rest between sets
Crunches CrunchesCrunches
1 set to failure
Cardio
Running, Treadmill Running, TreadmillRunning, Treadmill
30 minutes
3.5 miles at 7mph


Tuesday: Back/Cardio
Exercises
Barbell Deadlift Barbell DeadliftHeavy Deadlift
4 sets of 10,8,6,4 reps
30 second rest between sets
Pullups PullupsPullups
3 sets of 10,8,6, reps
30 seconds rest between sets
Rocky Pull-Ups/Pulldowns Rocky Pull-Ups/PulldownsBehind the Neck Pull-ups
1 set of 15 reps
30 seconds rest
Giant Set
Side To Side Chins Side To Side ChinsSide To Side Chins, Left
1 set of 6 reps
Cardio
Running, Treadmill Running, TreadmillRunning, Treadmill
30 minutes
3.5 miles at 7mph


Wednesday: Cardio Day
Cardio
Running, Treadmill Running, TreadmillRunning, Treadmill
45 minutes
5 miles at 7mph


Thursday: Chest/Arms/Abs/Cardio
Exercises
Clean and Jerk Clean and JerkPower Clean
4 sets of 10 reps
30 seconds rest between each set
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium GripBarbell Bench Press - Medium Grip
4 sets of 10,8,6,4 reps
30 seconds rest between each set
Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium GripBarbell Incline Bench Press - Medium Grip
4 sets of 10,8,6,4 reps
30 seconds rest between each set
Superset - 30 seconds rest between each set
Dumbbell Flyes Dumbbell FlyesDumbbell Flyes
4 sets of 10 reps
Dumbbell Bicep Curl Dumbbell Bicep CurlDumbbell Bicep Curl
4 sets of 10 reps
Superset - 30 seconds rest between each set
Dips - Chest Version Dips - Chest VersionDips - Chest Version
1 set of 15 reps
Pushups PushupsPushups
4 sets of 20 reps
Superset - 30 seconds rest between each set
Crunches CrunchesCrunches
1 set to failure
Cardio
Running, Treadmill Running, TreadmillRunning, Treadmill
30 minutes
3.5 miles at 7mph


Friday: Legs/Triceps/Abs/Cardios
Barbell Squat Barbell SquatBarbell Squat
4 sets of 10,8,6,4 reps
30 seconds rest between each set
Superset - 30 seconds rest between each set
Leg Press Leg PressLeg Press
4 sets of 10 reps
Seated Calf Raise Seated Calf RaiseSeated Calf Raise
4 sets of 10 reps
Exercises
Hack Squat Hack SquatHack Squat
4 sets of 10 reps
30 seconds rest between each set
Close-Grip Barbell Bench Press Close-Grip Barbell Bench PressClose-Grip Barbell Bench Press
4 sets of 10,8,6,4 reps
30 seconds rest between sets
Leg Extensions Leg ExtensionsLeg Extensions
4 sets of 10 reps
30 seconds rest between each set
Giant Sets - 30 seconds rest between sets
Crunches CrunchesCrunches
1 set to failure
Cardio
Running, Treadmill Running, TreadmillRunning, Treadmill
30 minutes
3.5 miles at 7mph


Saturday: Cardio Day
Cardio
Running, Treadmill Running, TreadmillRunning, Treadmill
30 minutes
3.5 miles at 7mph


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

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Kirk Calzacorta
kirk.calzacorta@bodybuilding.com

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perjakjoe

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perjakjoe

Awesome!!

Apr 3, 2012 6:01am | report
Gymified

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Gymified

I was wondering if we do each workout every time

May 29, 2012 7:07am | report
mowvy

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mowvy

The best circuit poooweeeeerrrrrr!!!!!

Oct 3, 2012 9:24am | report
dat1

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dat1

Awesome circuit!!

Dec 18, 2012 6:54pm | report
Storm357

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Storm357

Starting this today can't wait!!

Feb 18, 2013 10:12am | report
  • Body Stats
  • ht: 17'5"
  • wt: 209.44 lbs
  • bf: 15.0%
Showing 1 - 5 of 5 Comments

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