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Terry Crews 52 Former NFL player, comedy heavyweight
Terry Crews retired from the NFL in 1997, but staying in shape has remained a fulltime occupation for the stacked actor with the most impressive arm-oury in the Expendables franchise. His workout has stayed 90% the same for 20 years but, as this biceps blast shows, he’s not cruising.
Pull-Up, 4 sets of max reps
Grab the bar with your hands wider than your shoulders and your palms facing away.
Pull down your shoulders, then your elbows, until your chin clears the bar. Lower yourself fully, but don’t let your shoulders shrug up.
“This is one of the most valuable
biceps exercises... A lot of people spend their time on barbells. For me, it was when I started to master the pull-up that my biceps really started to show.”
Dumbbell Curl, 10, 8, 6, 4 reps
Hold a pair of dumbbells by your sides and curl one to your shoulder, rotating your palm towards you. Slowly lower it as you curl the other one. Keep your upper arms and torso still.
“I usually start
with 50lb dumbbells, go up to 55lb and 60lb and end on 65lb… I want my muscles to stay big and full, and I know that going heavy, for me, helps to keep that happening.”
EZ-Bar Curl, 4 sets of 21
Grab an EZ Bar with your palms towards you. Curl it until your forearms are parallel to the ground seven times. Next, perform seven reps from parallel to the top, then seven with full range. That’s 21 in total.
“This is tough.
Sometimes, I vary the weights…
I’ve learned that you’ve got to listen to your body. On some days, it’ll literally tell me, ‘On this exercise, don’t go so heavy.’”