Workout Schedule - Meal Plan

Monday: Chest
45 Min Jog - 5 laps
Incline Barbell Bench Press : 5 sets 10 reps
Flat Barbell Bench Press: 5 sets 10 reps
Crunches: 1 set - failure
Leg raises: 1 set - failure OR P90- abs

Tuesday: Back
45 Min Jog - 5 laps
Barbell Deadlift:  5 sets 10 reps
Bent-Over Barbell Row:  5 sets 10 reps
Crunches: 1 set - failure
Leg raises: 1 set - failure OR P90- abs

Wednesday: Legs
45 Min Jog - 5 laps
Barbell Squat:  5 sets 10 reps
Barbell Lunge:  5 sets 10 reps
Crunches: 1 set - failure
Leg raises: 1 set - failure OR P90- abs

Thursday: Shoulders
45 Min Jog - 5 laps
Barbell Shrug:  5 sets 10 reps
Front Barbell Shoulder Press:  5 sets 10 reps
Crunches: 1 set - failure
Leg raises: 1 set - failure OR P90- abs

Terry Cruise:
Up right row 6 reps
Power Cleans 6 reps
Roman Deadlifts
Jump squats
Crunches: 1 set - failure
Leg raises: 1 set - failure OR P90-abs







Terry Crews Meal 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

Justin’ Meal Plan
2 Bananas
- Medium to large

2 Yogurt
-Low fat

Chicken Salad
-Lemon / salt OR Low fat Cesar

Chicken Breast
-Grilled