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Day 1: Upper Body | Day 2: Lower Body | Day 3: Biceps | Day 4: Upper Body | Day 5: Lower Body | Day 6: Rest | Day 7: Rest |
The Sylvester Stallone Expendables 3 workout for Monday is an upper body routine.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Medicine Ball Slam | 5 sets | 10 reps | 60s | |
1B. Barbell Bench Press | 5 sets | 5 reps | 60s | |
2A. Pull-up | 3 sets | 5 reps | 60s | |
2B. Standing Alternating Dumbbell Shoulder Press![]() | 3 sets | 8 - 12 reps | 60s | |
3A. One-Arm Bench Dumbbell Row | 3 sets | 8 - 12 reps | 60s | |
3B. Hammer Curls![]() | 3 sets | 10 reps | 60s | |
3C. Cable Triceps Pressdown![]() | 3 sets | 10 reps | 60s | |
3D. Farmer's Walk![]() | 3 sets | 40 yards | 60s | |
4A. Kettlebell Swing![]() | 5 - 10 sets | 10 reps | 60s | |
4B. Burpee (Advanced) | 5 - 10 sets | 10 reps | 60s |
The Sylvester Stallone Expendables 3 workout for Tuesday is an lower body routine.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Box Jump (Multiple Response) | 5 sets | 8 reps | 60s | |
1B. Bodyweight Squat | 5 sets | 5 reps | 60s | |
2A. Romanian Deadlift | 3 sets | 8 reps | 60s | |
2B. Dumbbell Standing Calf Raise![]() | 3 sets | 20 reps | 60s | |
3. Walking Dumbbell Lunge | 2 sets | 20 reps | 60s | |
4. Goblet Carry![]() | 3 sets | 40s | 60s |
The Sylvester Stallone Expendables 3 workout for Wednesday. For the Sylvester Stallone / “Barney Ross” arms workout: AMAP = As Many As Possible
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Rope Pressdown | 3 sets | 8 - 10 reps | 60s | |
2. Standing Low Pulley Overhead Tricep Extension (rope extension)![]() | 3 sets | 8 - 10 reps | 60s | |
3. Close Grip Push Up![]() | 2 sets | AMAP reps | 60s | |
4. Chin-up![]() | 3 sets | AMAP reps | 60s | |
5. Barbell Biceps Curl![]() | 3 sets | 8 - 10 reps | 60s | |
6. Cable Biceps Curl![]() | 2 sets | 6 - 8 reps | 60s |
The Sylvester Stallone Expendables 3 workout for Thursday is an upper body routine.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Medicine Ball Side Twist Throw (against wall) | 3 sets | 10 reps | 60s | |
1B. Incline Dumbbell Press![]() | 3 sets | 8 - 12 reps | 60s | |
2A. Lat Pulldown | 3 sets | 8 - 12 reps | 60s | |
2B. Barbell Push Press | 3 sets | 5 reps | 60s | |
3A. Bent Over Barbell Row | 4 sets | 5 reps | 60s | |
3B. Barbell Biceps Curl![]() | 4 sets | 8 - 12 reps | 60s | |
4. Barbell Lying Triceps Extension (Skullcrusher) | 4 sets | 8 - 12 reps | 60s | |
5. Kettlebell Farmer's Walk![]() | 5 sets | 40 yards | 60s | |
6A. Kettlebell Swing![]() | 5 - 10 sets | 10 reps | 60s | |
6B. Burpee (Advanced) | 5 - 10 sets | 10 reps | 60s |
The Sylvester Stallone Expendables 3 workout for Friday is an lower body routine.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Broad Jump | 3 sets | 5 reps | 60s | |
2. Barbell Deadlift | 5 sets | 5 reps | 60s | |
3. Goblet Squat![]() | 3 sets | 15 reps | 60s | |
4. Seated Calf Raise Machine![]() | 3 sets | 20 reps | 60s | |
5. Dumbbell Step-Up![]() | 3 sets | 10 reps | 60s | |
6. Goblet Carry![]() | 5 sets | 40 yards | 60s |
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