Terry Crews (terry crews) was a former NFL (American Football League) football player. Since retiring from the NFL in 1997, Terry has been pursuing his acting career. Cruise has participated in the movies "The Sixth Day", "The Big Brother", "Friday Next Week", "Eva", "The Expendables", "Malibu Kidnapping", "Boy", "Soul Dreams Flying", "The Lady Is So White", "The Evolution of Idiots". Cruise can be humorous and a tough guy, and he has always been loved by everyone. So as a tough guy, you must have strong muscles. What is Terry Crews's fitness plan and diet plan?
< /center>
Terry Crews’ fitness plan
Monday: Shoulders/Arms/Abs/Aerobics
Super Group
Upright barbell rowing 1 set/6 times;
Barbell clean and jerk 1 set/6 times;
Romanian deadlift 1 set/6 times;
Jump squat 1 set/6 times;
Giant Group (Complete 4 rounds, rest for 30 seconds in each round)
Dumbbell front raise 1 set/10 times;
Arnold press 1 set/10 times;
Dumbbell lateral raise 1 set/10 times;
Bent-over dumbbell fly 1 set/10 times;
Hammer dumbbell curl 4 groups/10 times;
Rope internal rotation: 4 groups/10 times, rest for 30 seconds between groups.
Giant set (30 seconds rest between sets)
Supine crunches 1 set/failure;
Hanging leg raise 1 set/failure;
Aerobic exercise 30 minutes running (3.5 kilometers at 7 speed)
Tuesday: Back/Aerobic
Barbell deadlift: 4 sets/10, 8, 6, 4 times maximum weight, rest 30 seconds between sets.
Pull-ups: 3 groups/10, 8, 6 times maximum weight in each group, rest for 30 seconds between groups.
Backhand pull-ups: 1 set/15 times, 30 seconds rest time.
Giant Group
Left and right pull-ups: 1 set/6 times, right; 1 set/6 times, left; 1 set/3 times, middle;
Barbell rowing 4 groups/10 times, rest 30 seconds between groups;
Smith rowing 4 groups/10, 8, 6, 4 times, each group is 10RM, 8RM, 6RM, 4RM; 30 seconds rest time between groups.
Seated cable row 4 sets/10 times; 30 seconds rest between sets.
Aerobic exercise: 30 minutes of running, 7 speed, 2.5 kilometers.
Wednesday Aerobics
Aerobic exercise 45 minutes of running, 7 speed, 5 kilometers.
Thursday Chest/Arms/Abs/Aerobics
Barbell clean and jerk 4 sets/10 times; 30 seconds rest time between sets.
Flat barbell bench press 4 groups/10, 8, 6, 4 times, each group presses 10RM, 8RM, 6RM, 4RM; 30 seconds rest time between groups.
Incline barbell bench press 4 groups/10, 8, 6, 4 times, each group presses 10RM, 8RM, 6RM, 4RM; 30 seconds rest time between groups.
Super Group
Dumbbell fly 4 groups/10 times;
Dumbbell curls 4 groups/10 times;
Super Group
Parallel bar arm flexion and extension 1 set/15 times;
Push-ups 4 groups/20 times;
Giant Group
Supine crunches 1 set/failure;
Hanging leg raise 1 set/failure;
Aerobic exercise: 30 minutes of running, 7 speed, 3.5 kilometers.
Friday Legs/Triceps/Abs/Aerobics
Barbell squat 4 groups/10, 8, 6, 4 times, each group presses 10RM, 8RM, 6RM, 4RM; 30 seconds rest time between groups.
Superset (30 seconds rest between sets)
Leg press 4 sets/10 times;
Heel raise 4 groups/10 times;
Hack machine squat 4 sets/10 times; 30 seconds rest time between sets.
Narrow-grip barbell bench press 4 groups/10, 8, 6, 4 times, each group presses 10RM, 8RM, 6RM, 4RM; 30 seconds rest time between groups.
Seated leg extensions: 4 groups/10 times; 30 seconds rest time between groups.
Giant Group
Supine crunches 1 set/failure;
Hanging leg raise 1 set/failure;
Aerobic exercise: 30 minutes of running, 7 speed, 3.5 kilometers.
Saturday: Aerobic Day
Aerobic exercise: 30 minutes of running, 7 speed, 3.5 kilometers.
Sunday: Aerobic day or rest
Aerobic exercise: 30 minutes of running, 7 speed, 3.5 kilometers or rest.
The editor complained: This is a relatively abnormal training plan, and it is impossible for novices to complete it. On the other hand, many movements are also quite difficult. The highlight is the 30 seconds of rest between sets. Damn it, you can try this in normal training: rest for 30 seconds between sets. Many people can't get enough of it, but the stimulation of the muscles is really good. In addition, Terry Crews's plan takes up a relatively large proportion of aerobic exercise. The editor recommends that novices and students with little muscle mass should not learn it, otherwise your precious muscles will not be able to withstand a few twists and turns.
Terry's diet plan
First meal
Apple, multivitamin tablets;
Second meal
1 serving of protein powder;
The third meal
1 serving of yogurt; 1 serving of granola;
The fourth meal
A piece of chicken salad;
The fifth meal
One serving of protein powder;
The sixth meal
1 portion of chicken breast;
The editor complained: I really ate very little, unlike the nutritional plan during the muscle-building period. However, comprehensive nutrition is mainly based on high protein, low fat, rich in vitamins and fiber.
Remember last year’s funny video of Terry Crews using his muscles to play music? Now let’s enjoy it again: Terry Crews can use his muscles to control musical instruments
❋ Tags: