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Arnold Schwarzenegger’s Expendables Shoulder Workout
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Terry Crews’ Expendables Arm Workout

by Adam Clark on August 15, 2014
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Terry Crews is a jack-of-all-trades. He has starred in movies, TV shows and commercials. Crews is set to be the new host of the game show, “Who Wants To Be A Millionaire.” Did you know Crews was also a former NFL player? The former six-year veteran defensive end was an 11th round draft pick in 1991 by the Los Angeles Rams and went on to play for three other teams. What Crews is best known for though are his 19-inch chiseled arms. “The Expendables” star is one of the fittest, most badass figures in Hollywood. Crews puts in the hard work in the weight room to keep his muscular physique. Playing the role of Hale Caesar and blowing away enemies with his assault gun, Crews has to have those arms in pristine shape. To get those 19-inch pythons for arms, Crews performs a four-exercise arm workout using a few techniques to get his desired pump. Here is Crews’ workout, courtesy of Muscle & Fitness magazine:

Terry Crews Expendables Workout

Directions:  Perform the first and last exercises in straight sets, resting 2-3 minutes between each set.

For exercises 2A and 2B, perform a superset. Complete one set of exercise 2A and move on to exercise 2B without resting in between. Do not rest until you are finished with all four sets.

1:  EZ-bar Curl – 4 sets of 21 reps (7 bottom-half reps, 7 top-half reps, 7 full-range-of-motion reps)

Grab an EZ-bar with an underhand grip and keep your elbows tucked into your sides. For the first 7 bottom-half reps, curl the bar until your arms are at a 90-degree angle and then go back to the starting point. For the 7 top-half reps, curl the bar from the 90-degree angle portion until your hands are about shoulder level. For the last 7 reps, perform the full-range curl going from arms fully extended and curling them up until they reach shoulder level.

2A:  Incline Dumbbell Press -4 sets of 10 reps

Lie down on an incline bench grasping two dumbbells with an overhand grip at shoulder level. Press the dumbbells up until your arms are fully extended and lower them back to the starting position.

2B:  Incline Dumbbell Curl – 4 sets of 10 reps

Lie down on an incline bench grasping two dumbbells with an underhand grip. With arms fully extended down by your sides and palms facing each other, raise both dumbbells up, rotating the forearm until your forearms are vertical and palms face the shoulders. Lower them back to the starting position and repeat.

3:  Concentration Curl – 3 sets of 10 reps for each arm

Sit on a bench, grasp a dumbbell with an underhand grip and place the back of your upper arm on your inner thigh. Raise your dumbbell until it reaches the front of the shoulder before slowly lowering it back to the starting position. Repeat on your other arm.

Crews is 46 years old and is well past his football prime. His 19-inch biceps and comedic personality though have him in his entertainment prime as he hits the big screen in summer’s latest hit, “The Expendables 3.”

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Adam Clark
Adam is a Maine-based fitness professional whose client base ranges from teenage athletes to middle-aged adults looking to lose a few pounds to cardiac rehab patients. He enjoys coaching people of all shapes and sizes and finds nothing more satisfying than seeing a client put in the hard work to smash their fitness goals.

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