Terry Crews Expendables Workout

Hale Caesar is Heavy on the Guns (Boom-Lay Boom-Lay Boom!)

Did you know that one of “The Expendables” is ‘The Old Spice Guy’?

No, not THAT ‘Old Spice Guy’…

Former National Football League (NFL) player turned actor Terry Crews (b. 1968) may not be the most recognized mercenary in Sylvester Stallone’s blockbuster “The Expendables” (2010).  However, the TV and movie veteran (“Are We There Yet?”; The Longest Yard (2005); Get Smart (2008)) is not out of place as long barrel heavy weapons specialist Hale Caesar (what a great name!).  He brings a light sense of humor along with the toughness and attitude expected from an explosives expert.

And of course, there are Crews’ massive “guns”…

Just as Stallone has been lauded for his abdomens and martial arts legend Jet Li for “happy feet”, the Flint, Michigan native’s biceps are frequent talking points for movie goers and critics alike.  Famously sleeveless throughout the movie, Terry has obviously stayed in great physical shape throughout both his football and acting careers.

Courtesy of bodybuilding.com, let’s have a look at what Terry Crews did to pump up for the Expendables.  Note that Terry concludes each workout session with thirty minutes of treadmill running (cardio):

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

Terry Crews Sample Daily Meal Plan

Meal #1: Apple; Vitamins
Meal #2: Protein Shake
Meal #3: Yogurt; Granola;
Meal #4: Chicken Salad
Meal #5: Protein Shake
Meal #6: Chicken Breast

Cannon’s Conclusion

Needless to say, this is a very, very heavy workout even if you start with modest weight and lower repetitions.  It reflects Terry’s football background and his desire to match up with all comers, Stallone et al. included.  As advertised, this workout week places heavy emphasis on the biceps, since Crews’ exercise choices often give it primary or secondary focus.

As Terry says in his bodybuilding.com video, it’s not about the weight – it’s about the explosion.  Force and velocity combined is your power; accelerated power gives you explosion.

Terry Crews does not lack in confidence; after all, who else would pose shirtless at the New York Stock Exchange?   Terry has his own reality TV show, “The Family Crews”, on Black Entertainment Television (BET), and several other projects on the go.  As the most prominent African-American in “The Expendables”, his performance can be compared favorably to that of NFL Hall of Famer Jim Brown in the movie classic “The Dirty Dozen” (1967).

As rumors of an Expendables sequel circulate, it’s a safe bet that Sylvester Stallone will be calling on Mr. Crews to rev up his guns…and his “guns” in the near future.

Sources: http://www.bodybuilding.com/fun/terry-crews-expendables.htm (Terry Crews’ Expendables Workout)
Weiner, David. “ ‘The Expendables’ visit NYSE, Terry Crews goes Shirtless.” www.huffingtonpost.com 19 Aug 10    http://www.huffingtonpost.com/2010/08/19/the-expendables-visit-nys_n_687999.html#s128738 20 Aug 10.