Sylvester Stallone Expendables 3 Workout

By Chris Davis

	Intermediate (2-3 years)
	51 minutes/day \| 5 days/week
	Build Muscle, Tone Body, Fat Loss
	Medicine Ball, Barbell, Flat Bench, Pull up bar, 2 x Dumbbell, 1 x Dumbbell, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, 1 x Kettlebell, Bodyweight, Box, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Straight Bar Attachment, Incline Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, 2 x Kettlebell, Seated Calf Raise Machine Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Rest

Day 7:

Rest

Day 1 - Upper Body

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

Exercise	Sets	Reps	Rest
Circuit #1 - 5 rounds Rest 60s between rounds
1A.Medicine Ball Slam	5 rounds	10 reps	0s
1B.Barbell Bench Press	5 rounds	5 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Pull-up	3 rounds	5 reps	0s
2B.Standing Alternating Dumbbell Shoulder Press	3 rounds	8-12 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Supported Single Arm Dumbbell Bent-over Row	3 rounds	8-12 reps	0s
3B.Hammer Curls	3 rounds	10 reps	0s
3C.Cable Triceps Pressdown	3 rounds	10 reps	0s
3D.Farmer's Walk	3 rounds	40 yards	60s
Circuit #4 - 5-10 rounds Rest 60s between rounds
4A.Kettlebell Swing	5-10 rounds	10 reps	0s
4B.Burpee (Advanced)	5-10 rounds	10 reps	60s

Day 2 - Lower Body

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

Exercise	Sets	Reps	Rest
Circuit #1 - 5 rounds Rest 60s between rounds
1A.Box Jump	5 rounds	8 reps	0s
1B.Bodyweight Squat	5 rounds	5 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Barbell Romanian Deadlift	3 rounds	8 reps	0s
2B.Dumbbell Calf Raises	3 rounds	20 reps	60s
3.Walking Dumbbell Lunge	2 sets	20 reps	60s
4.Goblet Carry	3 sets	40s	60s

Day 3 - Biceps

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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
1.Rope Cable Triceps Extension	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

Day 4 - Upper Body

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

Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Medicine Ball Side Twist Throw (against wall)	3 rounds	10 reps	0s
1B.Incline Dumbbell Press	3 rounds	8-12 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Lat Pulldown	3 rounds	8-12 reps	0s
2B.Barbell Push Press	3 rounds	5 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Bent Over Barbell Row	4 rounds	5 reps	0s
3B.Barbell Biceps Curl	4 rounds	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
Circuit #6 - 5-10 rounds Rest 60s between rounds
6A.Kettlebell Swing	5-10 rounds	10 reps	0s
6B.Burpee (Advanced)	5-10 rounds	10 reps	60s

Day 5 - Lower Body

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

Exercise	Sets	Reps	Rest
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

Date Created: 12/12/2019, UTC

Last Updated: 10/27/2021, UTC

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