Terry Crews' Circuit 24

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 Row Upright Row
1 set of 6 reps
Clean and Jerk Clean and Jerk Power Clean
1 set of 6 reps
Romanian Deadlift Romanian Deadlift Romanian Deadlift
1 set of 6 rep
Freehand Jump Squat Freehand Jump Squat Jump Squat
1 set of 6 reps
Giant Set - 4 rounds with 30 seconds rest
Front Dumbbell Raise Front Dumbbell Raise Front Dumbbell Raise
1 set of 10 reps
Arnold Dumbbell Press Arnold Dumbbell Press Arnold Dumbbell Press
1 set of 10 reps
Side Lateral Raise Side Lateral Raise Side Lateral Raise
1 set of 10 reps
Reverse Flyes Reverse Flyes Reverse Flyes
1 set of 10 reps
Exercises
Hammer Curls Hammer Curls Hammer Curls
4 sets of 10 reps
Cable Internal Rotation Cable Internal Rotation Cable Internal Rotation
4 sets of 10 reps
30 seconds rest between each set
Giant Set - 30 seconds rest between sets
Crunches Crunches Crunches
1 set to failure
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise
1 set to failure
Cardio
Running, Treadmill Running, Treadmill Running, Treadmill
30 minutes
3.5 miles at 7mph


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


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


Thursday: Chest/Arms/Abs/Cardio
Exercises
Clean and Jerk Clean and Jerk Power Clean
4 sets of 10 reps
30 seconds rest between each set
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip Barbell 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 Grip Barbell 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 Flyes Dumbbell Flyes
4 sets of 10 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl Dumbbell Bicep Curl
4 sets of 10 reps
Superset - 30 seconds rest between each set
Dips - Chest Version Dips - Chest Version Dips - Chest Version
1 set of 15 reps
Pushups Pushups Pushups
4 sets of 20 reps
Superset - 30 seconds rest between each set
Crunches Crunches Crunches
1 set to failure
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise
1 set to failure
Cardio
Running, Treadmill Running, Treadmill Running, Treadmill
30 minutes
3.5 miles at 7mph


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


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


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

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