Terry Crews Workout

Monday:

Shoulder/Arms/Abs/Cardio

Complete for 4 rounds with 30 seconds rest between each round

Upright Rows: 1 set of 6 reps
Power Clean & Jerk: 1 set of 6 reps
Romanian Deadlifts: 1 set of 6 rep
Jump Squats: 1 set of 6 reps

Complete for 4 rounds with 30 seconds rest between each round

Alternating Dumbbell Front Lateral Raise: 1 set of 10 reps
Arnold Dumbbell Press: 1 set 10 reps
Lateral Raise: 1 set of 10 reps
Rear Dumbbell Flyes: 1 set of 10 reps
Hammer Dumbbell Curl: 4 sets of 10 reps
Rotator Cuff: 4 sets of 10 reps (30 seconds rest between each set)
30 seconds rest between sets

Crunches: 1 set to failure
Leg Raises: 1 set to failure
Cardio: 30 minutes treadmill at 3.5 miles at 7mph


Tuesday:

Back/Cardio

Heavy Deadlifts: 4 sets of 10,8,6,4 reps at desired weight (30 second rest between sets)

Pull-Ups: 3 sets of 10,8,6, reps at desired weight (30 seconds rest between sets)

Behind the Neck Pull-ups: 1 set of 15 reps (30 seconds rest)

Side to Side Chins: 1 set of 6 reps, right; 1 set of 6 reps, left; 1 set of 3 reps, middle

Reverse Barbell Row: 4 sets of 10 reps (30 seconds rest between sets)

Machine Row: 10,8,6,4 reps at desired weight (30 seconds rest between sets)

Seated Row: 4 sets of 10 reps (30 seconds rest between each set)

Cardio: 30 minutes treadmill at 3.5 miles at 7mph


Wednesday:

Cardio Day
Treadmill: 45 minutes, 7.0 MPH (5 miles)


Thursday:

Chest/Arms/Abs/Cardio

Power Clean & Jerk: 4 sets of 10 reps (30 seconds rest between each set)

Barbell Bench Press: 4 sets of 10,8,6,4 reps at desired weight (30 seconds rest between sets)

Incline Barbell Bench Press: 4 sets of 10,8,6,4 reps at desired weight (30 seconds rest between sets)
Superset: (30 seconds rest between each set)
Dumbbell Flyes: 4 sets of 10 reps
Bicep Curl: 4 sets of 10 reps

Superset: (30 seconds rest between each set)
Bar Dips: 1 set of 15 reps
Push-Ups: 4 sets of 20 reps

Giant Set: (30 seconds rest between sets)
Crunches: 1 set to failure
Leg Raises: 1 set to failure

Cardio: 30 minutes treadmill at 3.5 miles at 7mph

Friday:

Legs/Triceps/Abs/Cardios

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

Single Leg, Leg Press: 4 sets of 10 reps

Calf Raise: 4 sets of 10 reps

Hack Squat: 4 sets of 10 reps (30 seconds rest between each set)

Close-Grip Bench Press (Barbell): 4 sets of 10,8,6,4 reps at desired weight (30 seconds rest between sets)

Leg Extensions: 4 sets of 10 reps (30 seconds rest between each set)

Crunches: 1 set to failure
Leg Raises: 1 set to failure

Cardio: 30 minutes treadmill at 3.5 miles at 7mph

Saturday:

Cardio Day
Treadmill: 30 minutes at 3.5 miles at 7mph

Sunday:

Cardio/Optional Day Off
Treadmill: 30 minutes at 3.5 miles at 7mph
Rest Day (optional)