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Sylvester Stallone Expendables 3 Workout

By Chris Davis

Experience
Intermediate (2-3 years)
Time
66 minutes/day | 5 days/week
Good for
Build Muscle, Fat Loss, Tone Body
Equipment
1 x Dumbbell, 1 x Kettlebell, 2 x Dumbbell, 2 x Kettlebell, Barbell, Bodyweight, Box, Crossover Cable Machine, Flat Bench, Incline Bench, Lat Pulldown Bar, Lat Pulldown Cable Machine, Machine, Medicine Ball, Other, Pull up bar, Straight Bar Attachment
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description
Source: www.popworkouts.com

The Sylvester Stallone Expendables 3 Workout takes it up a notch. As published in Muscle & Fitness, here’s the workout for The Expendables 3:


Quotes from Gunnar Peterson on the Sylvester Stallone Expendables Workout:

You’re working with somebody [Stallone] who not only has a background in bodybuilding,and a background in training, and a background in athletics, but you’re working with somebody who has the mindset of an athlete. And, [Stallone] is ready to execute it from the minute he walks in the door to the minute he walks out of the door.

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Upper Body

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The Sylvester Stallone Expendables 3 workout for Monday is an upper body routine.

Circuit
Medicine Ball Slam demonstrationPlay Medicine Ball Slam demonstration
5 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
5 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Circuit
Pull-up demonstrationPlay Pull-up demonstration
3 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Standing Alternating Dumbbell Shoulder Press demonstrationPlay Standing Alternating Dumbbell Shoulder Press demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Supported Single Arm Dumbbell Bent-over Row demonstrationPlay Supported Single Arm Dumbbell Bent-over Row demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Hammer Curls demonstrationPlay Hammer Curls demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Farmer's Walk demonstrationPlay Farmer's Walk demonstration
3 sets, 40 yards, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
5 - 10 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Burpee (Advanced) demonstrationPlay Burpee (Advanced) demonstration
5 - 10 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Lower Body

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The Sylvester Stallone Expendables 3 workout for Tuesday is an lower body routine.

Circuit
Box Jump demonstrationPlay Box Jump demonstration
5 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
5 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Circuit
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Standing Calf Raise demonstrationPlay Dumbbell Standing Calf Raise demonstration
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
2 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Goblet Carry demonstrationPlay Goblet Carry demonstration
3 sets, 40s, (rest 60s)
Show Alternative Exercises

The Sylvester Stallone Expendables 3 workout for Wednesday. For the Sylvester Stallone / “Barney Ross” arms workout: AMAP = As Many As Possible

Rope Pressdown demonstrationPlay Rope Pressdown demonstration
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Close Grip Push Up demonstrationPlay Close Grip Push Up demonstration
2 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
3 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Cable Biceps Curl demonstrationPlay Cable Biceps Curl demonstration
2 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises

Upper Body

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The Sylvester Stallone Expendables 3 workout for Thursday is an upper body routine.

Circuit
Medicine Ball Side Twist Throw (against wall) demonstrationPlay Medicine Ball Side Twist Throw (against wall) demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Push Press demonstrationPlay Barbell Push Press demonstration
3 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Circuit
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Farmer's Walk demonstrationPlay Kettlebell Farmer's Walk demonstration
5 sets, 40 yards, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing
5 - 10 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Burpee (Advanced) demonstrationPlay Burpee (Advanced) demonstration
5 - 10 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Lower Body

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The Sylvester Stallone Expendables 3 workout for Friday is an lower body routine.

Broad Jump demonstrationPlay Broad Jump demonstration
3 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Goblet Squat demonstrationPlay Goblet Squat demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Step-Up demonstrationPlay Dumbbell Step-Up demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Goblet Carry demonstrationPlay Goblet Carry demonstration
5 sets, 40 yards, (rest 60s)
Show Alternative Exercises

Date Created: 12/12/2019, EST


Last Updated: 7/12/2021, EDT

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