Terry Crews workout for The Expendables

[obi582]

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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