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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
1A. Medicine Ball Slam
5 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1B. Barbell Bench Press
5 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Circuit
Pull-up demonstrationPlay Pull-up demonstration
2A. Pull-up
3 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Standing Alternating Dumbbell Shoulder Press demonstrationPlay Standing Alternating Dumbbell Shoulder Press demonstration
2B. Standing Alternating Dumbbell Shoulder Press
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
3A. Supported Single Arm Dumbbell Bent-over Row
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Hammer Curls demonstrationPlay Hammer Curls demonstration
3B. Hammer Curls
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
3C. Cable Triceps Pressdown
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Farmer's Walk demonstrationPlay Farmer's Walk demonstration
3D. Farmer's Walk
3 sets, 40 yards, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing▶
4A. Kettlebell Swing
5 - 10 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Burpee (Advanced) demonstrationPlay Burpee (Advanced) demonstration
4B. Burpee (Advanced)
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
1A. Box Jump
5 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
1B. Bodyweight Squat
5 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Circuit
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
2A. Barbell Romanian Deadlift
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Standing Calf Raise demonstrationPlay Dumbbell Standing Calf Raise demonstration
2B. Dumbbell Standing Calf Raise
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
3. Walking Dumbbell Lunge
2 sets, 20 reps, (rest 60s)
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Goblet Carry demonstrationPlay Goblet Carry demonstration
4. Goblet Carry
3 sets, 40s, (rest 60s)
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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

Rope Pressdown demonstrationPlay Rope Pressdown demonstration
1. Rope Pressdown
3 sets, 8 - 10 reps, (rest 60s)
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Standing Low Pulley Overhead Tricep Extension (rope extension)▶
2. Standing Low Pulley Overhead Tricep Extension (rope extension)
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Close Grip Push Up demonstrationPlay Close Grip Push Up demonstration
3. Close Grip Push Up
2 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
4. Chin-up
3 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
5. Barbell Biceps Curl
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Cable Biceps Curl demonstrationPlay Cable Biceps Curl demonstration
6. Cable Biceps Curl
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
1A. Medicine Ball Side Twist Throw (against wall)
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
1B. Incline Dumbbell Press
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
2A. Lat Pulldown
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Push Press demonstrationPlay Barbell Push Press demonstration
2B. Barbell Push Press
3 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Circuit
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3A. Bent Over Barbell Row
4 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3B. Barbell Biceps Curl
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
4. Barbell Lying Triceps Extension (Skullcrusher)
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Farmer's Walk demonstrationPlay Kettlebell Farmer's Walk demonstration
5. Kettlebell Farmer's Walk
5 sets, 40 yards, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing▶
6A. Kettlebell Swing
5 - 10 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Burpee (Advanced) demonstrationPlay Burpee (Advanced) demonstration
6B. Burpee (Advanced)
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
1. Broad Jump
3 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
2. Barbell Deadlift
5 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Goblet Squat demonstrationPlay Goblet Squat demonstration
3. Goblet Squat
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine▶
4. Seated Calf Raise Machine
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Step-Up demonstrationPlay Dumbbell Step-Up demonstration
5. Dumbbell Step-Up
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Goblet Carry demonstrationPlay Goblet Carry demonstration
6. Goblet Carry
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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