Hey everyone, Happy Talk Show Tuesday & welcome to the official JUNGLE FITNESS OC, aka Orange County Personal Trainer Blog! Today we’re going to discuss Terry Crews workout from the movie Expendables!  We will also feature the other awesome workouts from the other actors from the movie after each week! So stay tune!

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

View this giant set in the video above!

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/Cardios

• 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 7mph

Sunday: Cardio or Optional Day Off:

• Treadmill: 30 minutes at 7mph or Rest Day (optional)\

Nutrition 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

(quoted from: bodybuilding.com)

The Expendable Workout is intense.  You need utmost dedication to do this workout.  All 9 actors wen through intense training, to get where they’re at.  It’s almost as intense as the Jungle Fitness Transformation.  Train like the Expendables but don’t be an expendable!

This is Jon Jung and… and you’ve just tuned in to Jungle Fitness #1 Orange County Personal Training Blog!

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