samedi 25 mai 2013

Terry Crews workout and diet


Terry Crews workout and diet
 Terry Crews is a 6'2", 245 pounds, 44 years old former Defensive End/Linebacker NFL player-turned-actor. Terry Crews is known for his role in mainstream movies like White Chicks, The Longest Yard, and The Expendables. From September 1999 to April 2001, he was known as T-Money as a Battle Dome (American Gladiators rip-off) warrior.

Terry Crews NFL football
Debuted in 1991 for the Los Angeles Rams
Last played in 1995 for the Washington Redskins
 
Terry Crews as gangsta boss T-Money in Battle Dome
From September 1999 to April 2001

Terry Crews is reputed for his impeccable lean and muscular physique. Here is his workout routine and his diet.


    Monday: Shoulder/Arms/Abs/Cardio

    Giant Set: (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

    Giant Set: (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)

    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


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)

    Giant Set - 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/Cardio


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

    Superset: (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)

    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

    Saturday: Cardio Day

        * Treadmill: 30 minutes at 3.5 miles at 7mph

   

Sunday: Cardio or Optional Day Off:

        * Treadmill: 30 minutes at 3.5 miles at 7mph or Rest Day (optional)




As for nutrition, Crews meal plan would look like the following:

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


Terry Crews is not real big on limiting himself from "cheating", but he's big on portion control. He makes sure to carry a tub of protein in his car in case he can't get to any food.





http://en.wikipedia.org/wiki/Terry_Crews
http://www.muscleprodigy.com/terry-crews-workout-arcl-3095.html

Aucun commentaire:

Enregistrer un commentaire

LinkWithin

Related Posts Plugin for WordPress, Blogger...