Terry Crews workout for The Expendables

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    obi582
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    Hi everyone,

    Im not usually one for bodybuilder/bodypart type workouts but I just saw expendables and thought it was great.

    Anyways, I came across Terry Crews’ work out and wondered what you think? Personally I think it may be alot as I like variety in my cardio (hill runs, interval training, etc)

    http://www.bodybuilding.com/fun/terry-crews-expendables.htm

    Monday: Shoulders, Abs, Arms

    Giant Set #1: 4 rounds with 30 seconds rest between each round.

    Round: Upright Rows; Power Clean & Jerk; Romanian Deadlifts; Jump Squats: For each exercise, one set of 6 repetitions.

    Giant Set #2: 4 rounds with 30 seconds rest between each round.

    Round: Alternating Dumbbell Front Lateral Raise; Arnold Dumbbell Press; Lateral Raise; Rear Dumbbell Flys: For each exercise, one set of 10 repetitions.

    * Hammer Dumbbell Curl: 4 sets of 10 repetitions.
    * Rotator Cuff: 4 sets of 10 repetitions (30 seconds rest between each set).

    Giant Set #3: 30 seconds rest between sets.

    Round: Crunches; Leg Raises: 1 set each to failure.

    Tuesday: Back

    * “Heavy” Deadlifts: 4 sets of 10,8,6,4 repetitions at desired weight (30 second rest between sets)
    * Pull-Ups: 3 sets of 10, 8, 6, repetitions with weight (30 seconds rest between sets)
    * Behind the Neck Pull-ups: 1 set of 15 repetitions, followed by 30 seconds rest.

    Giant Set – Side to Side Chins: 1 set of 6 repetitions, right; 1 set of 6 repetitions, left; 1 set of 3 repetitions, middle.

    * Reverse Barbell Row: 4 sets of 10 repetitions.
    * Machine Row: 10,8,6,4 repetitions at desired weight
    * Seated Row: 4 sets of 10 repetitions

    N.B. 30 seconds rest between sets for above 3 exercises.

    Wednesday: Cardio Day

    * 45 minutes treadmill running

    Thursday: Chest, Abs, Arms

    * Power Clean & Jerk: 4 sets of 10 repetitions at desired weight
    * Barbell Bench Press: 4 sets of 10,8,6,4 repetitions at desired weight.
    * Incline Barbell Bench Press: 4 sets of 10,8,6,4 repetitions at desired weight.

    N.B. 30 seconds rest between sets.

    Superset #1: 4 sets of 10 repetitions; 30 seconds rest between each set.
    Dumbbell Flys; Bicep Curls.

    Superset #2: 30 seconds rest between each set.
    Bar Dips: 1 set of 15 repetitions; Push-Ups: 4 sets of 20 repetitions.

    Giant Set #1: 30 seconds rest between sets.
    Crunches: 1 set to failure; Leg Raises: 1 set to failure.

    Friday: Legs, Abs, Triceps

    Squats: 4 sets of 10,8,6,4 repetitions at desired weight (30 seconds rest between each set).

    Superset #1: 4 sets of 10 repetitions; 30 seconds rest between each set. Single Leg, Leg Press; Calf Raise.

    * Hack Squat: 4 sets of 10 repetitions
    * Close-Grip Bench Press (Barbell): 4 sets of 10,8,6,4 repetitions at desired weight.
    * Leg Extensions: 4 sets of 10 repetitions

    N.B. 30 seconds rest between each set.

    Giant Set #1: 1 set to failure each; 30 seconds rest between sets. Crunches; Leg Raises.
    Saturday: Cardio Day

    * 30 minutes treadmill running

    Sunday:

    * Optional Cardio Day (30 minutes treadmill running) or Day Off

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