Selen Dar

Muscle-Building Workout and Diet


♪♪♪ Hey, everybody. My name is Terry Crews and
you might know me from “The Expendables,” from “Everybody
Hates Chris,” my brand-new show, “Are We There Yet?” I am here right now with you
with bodybuilding.com to show you the number-one back workout
that I do, my favorite one. By the time we get done, you
gonna have one of those cobra backs, you understand
what I’m sayin’? This is you and me. We working out together today. Turn the music up. Turn your jams up
’cause we about to hit it. ♪♪♪ Everyone focuses on the push
movements but you really, to get your back together, you have to
focus just as hard on the pull movements, and this is
what today is all about. ♪♪♪ All right, ain’t no
fakin’ on this one, y’all. Let’s do this. You ready? You ready? First thing we’re gonna do is
start with a 5-minute warmup on the bike. All right, here we are. I cannot stress the importance
of getting a good warmup because, man, it gets
everything, the blood flowing the whole deal. You can’t run a Ferrari
Testarossa straight from zero to a hundred. You gotta kind of
guide your way up. So here we go. We’re about to jump
on this bike, man. We’ll get our warmup on. And, you know, you should set
the resistance a little high so that you can
warm up your legs. If you have a bike where the
resistance is between 1 and 15, 1 being the easiest, 15 being
the hardest, I say you set it between 5, 6 or 7. You don’t want to go too fast
because this is not the workout. This is all about
just warming it up. ♪♪♪ Okay, everybody. Our first exercise is
the Romanian deadlift. I brought my straps. We’re using heavier weight and
not going down so far so we can really focus on what this is
about, which is your back. I usually start out like 135 as
a warmup set and then I go into 4 sets of 10 with
heavier weight. ♪♪♪ Make sure your knees are
slightly bent and keep your back arched. You do not want
to roll your back. ♪♪♪ Time to get a little break,
get yourself some good old H20, man. It’s the way to go. ♪♪♪ All right, our next exercise
is the good old-fashioned pull-up and I use straps just
because I want to focus on my back. The first set of our pull-up
exercises is the behind the neck and we’re gonna go
all the way to failure. ♪♪♪ You’re gonna get about a
minute rest, and then we’re gonna go right into
a one-arm pull-up. We’re gonna take
each arm to failure. ♪♪♪ You basically have a grip on
both of them, but you’re doing them focusing on
one arm at a time. ♪♪♪ And then go to the middle
and even it out, burn it out. ♪♪♪ All right, the next move in
our pull-up exercises are the close-grip pull-up. Again, it’s all the
way till failure. Hands in there and here we go. Really get an extension. Whoo! The last set of these four
pull-up sets till failure is just a standard pull-up, just
the same ones your grandpapa used to do. ♪♪♪ Ah! Ah! Whoo! That’s it. Okay, we just got
done with our pull-ups. We are headed right over to
squat rack and this is it. I usually use
an underhand grip. Some people like the overhand. It depends on what’s
comfortable for you. All right, just got
done with the first set. I’m gonna add some more weight
and we’re gonna hit the second one right now. ♪♪♪ We’re gonna add a
little more weight. We’re gonna hit the third one. ♪♪♪ All right, now we’re headed
over to the dumbbells so we can get those rows over there. ♪♪♪ Now we’re moving on to the
bent-over dumbbell rows and you want to be really careful. You want to keep your back
straight and you want to really feel the squeeze at the top. And we’re gonna do
four sets of ten. I’m working with
a hundreds here. I stay with one
weight the whole time. This is all about concentration. You’re trying to
work on the details. ♪♪♪ Switch. ♪♪♪ Whoo! That’s one. We’re gonna get a 30-second
rest and then we’re gonna hit it again. ♪♪♪ That’s two. ♪♪♪ One more set. ♪♪♪ Now we’re gonna move on
to hammer-strength high row. We’re gonna hit a whole
another section of the back. You want that cobra, you gotta
pay for the cobra, all right? Now we’re moving on to the
hammer-strength high rows where we’re gonna work the
lower section of your lats. The idea is to get four sets
of ten but the last set is till failure and I add
weight each time. Another thing I want to stress
is a lot of guys use these hammer strength and they
keep their feet on the floor. Here you want to make sure that
you get your feet up on the post here because if your feet are on
the floor, you have a chance of rocking and then knocking this
thing over, especially when you get into heavier weight. This keeps you secure
and keeps you locked down. ♪♪♪ Really stress the back and
concentrate on where you want this thing to hit. That’s the first set. Time to put some more weight on. We get about 30-seconds rest. ♪♪♪ I’m gonna put my last set on. I got five plates going on
and I’m going till failure. This is it. ♪♪♪ That’s failure. Okay, we’re
gonna do four sets. Try to get ten reps and we’re
gonna add a little bit of weight each time. And this is pretty much the last
heavy kind of exercise you’re gonna do on your back. I don’t go heavy weight with
this ’cause we went heavier but I really want to focus what
you want to hit, which is that middle of your back. ♪♪♪ Make sure you keep your feet
up, good grip and here we go. ♪♪♪ Time to add a
little bit more weight. ♪♪♪ All right, one more to go. I’mma add a little more weight,
about 30-seconds rest and we’ll hit the last one. ♪♪♪ That’s it. There we go. ♪♪♪ Now we’re over here
over at the back extensions. This is basically a warm down. I do four sets of ten because
we’ve already done a lot of heavy, heavy motions with our
lower back, so now it’s all about kind of like
warming it down and making sure everything’s still
in place, you know, after you’ve
already hit it. ♪♪♪ All right, on
to some sit ups. Let’s hit it. We’re gonna do some sit ups
because with your core, you want to keep it balanced. You’ve been working
your back so hard. I like to use a ball today
because right now my back is pretty tight and we’re gonna
do four sets all the way to failure. I like to keep my arms in front
of me crossed and we just crunch it out. ♪♪♪ Whoo! Oh, boy, got a little cramp. ♪♪♪ I just got a cramp on my
first set and, you know, when you’re cramping, that
might mean failure. That’s a good one. We’re gonna keep going. ♪♪♪ Whoo! I actually started to
drool a little bit. Whoo! One more, the last
one of the day, y’all. This is where all the games
happen, 4th quarter, 5 seconds left. You get the ball. I got it. Here we go, let’s
take it all the way in. ♪♪♪ Whoo! All right, y’all, that’s it. You did it. You made it. You got the cobra back. You about to bite
somebody with it. I’m telling you, thank you for
doing this with me, and if you want to incorporate this workout
into your daily routine, please check out the page below. I’m Terry Crews and I’m telling
you, for more content just like this, check out
bodybuilding.com. ♪♪♪ Guns are going off,
pow, pow, pow, pow, pow, pow. Ah! What?

100 thoughts on “Terry Crews’ Cobra Back Workout (SD) – Bodybuilding.com

  1. 😂😂😂 shout to everyone that remember what he did in my wife and kids as a personal trainer euro training 😂😂

  2. look at them chicken legs!! I thought the rocks calves were lacking… his legs are like a 9th grade tuba players legs

  3. Be sure to read bodybuilding review on my blog before you buy. Go to alfredreviews. com/bodybuilding-com-review/ Thanks. Arvind.

  4. Be sure to read bodybuilding review on my blog before you buy. Go to alfredreviews. com/bodybuilding-com-review/ Thanks. Arvind.

  5. Best instructions ever.
    suck it all the other fitness video instructors 😂😂
    Terry Crews rocks!!!

  6. Seeing the movement would help although I think this is the best bask segment on youtube. I subscribed!

  7. good instructions but ask the bloody camera man and editing guy NOT TO CUT out of video, cant bloody see full movement!!!!

  8. I FUCKINGS LOVES BASKETBALLS. AND I EVEN STRUGGLED TO PLAY AT LOCAL PLAYGROUNDS BUT BEING BULLIED AND THREATENED BY LOCALS YOUTHS ALL THE TIMES. I FUCKINGS LOVE DEVILSS TTerry Crews' Cobra SEXY Backs for gifting me one centss for 10 years of meals FOR MY SOUL.

  9. So many people hating on Terry's LEGS… this is a BACK workout video, and he doesn't even skip legs. Most of the haters probably have never even had Terry's RD weight on the bar…

  10. I think I did the ball sit ups wrong. I did 100… and yes they were fully down and up. Where should I be sat on the ball?

  11. man…. he took it too far with the cobra shape, his legs look thin as a snake ……. he do got upper body though haha

  12. This vid was dope! Think you and I have some things in common. If you're down to join our community of dope up-and-coming YouTubers, just sub back and let's support each other to the top. Peace!

  13. Malik is rest day a sign of lack of commitment , I am feeling lathergic to do exercise today , shall I take rest or should I blust off the sluggishness and get the exercises to be continuing and going today, okay I will do

  14. This is supposed to be educational, how am i supposed to metamorphosise into a beautiful black buff man if i can't see his form and only hear his passionate moaning? 3/10

  15. BOI!!! WHO EDITED DIS!!! AND DIDN'T I SAY THAT TIM WASN'T ALLOWED TO CHOOSE THE MUSIC FOR DIS VIDEO!!??!!??

  16. this how to get a cobra? more like how to get a ratsnake with a natural builder, this workout will toast your muscle to overtrain. if you are on gear then this will give you the cobra. oh hell even an anaconda

  17. Respect! Terry crews seems like such a nice dude. For a guy of his caliber his ego hasn't taken over and that is why people love him.

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