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Sylvester Stallone Expendables 3 Workout

By Chris Davis

Experience
Intermediate (2-3 years)
Time
66 minutes/day | 5 days/week | 1 weeks
Good for
Men's Build Muscle, Men's Fat Loss, Men's Tone Body
Equipment
Barbell, Bench, Bodyweight, Box, Cable, Dumbbell, Kettlebell, Machine, Medicine Ball, Other, Pull up bar
Statistics
Average Carido 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
1A. Medicine Ball Slam
5 sets, 10 reps, (rest 60s)
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1B. Barbell Bench Press
5 sets, 5 reps, (rest 60s)
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Circuit
2A. Pull-up
3 sets, 5 reps, (rest 60s)
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2B. Standing Alternating Dumbbell Shoulder Press
3 sets, 8 - 12 reps, (rest 60s)
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Circuit
3A. Supported Single Arm Dumbbell Bent-over Row
Supported Single Arm Dumbbell Bent-over Row▶
3 sets, 8 - 12 reps, (rest 60s)
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3B. Hammer Curls
3 sets, 10 reps, (rest 60s)
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3C. Cable Triceps Pressdown
3 sets, 10 reps, (rest 60s)
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3D. Farmer's Walk
3 sets, 40 yards, (rest 60s)
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Circuit
4A. Kettlebell Swing
Kettlebell Swing▶
5 - 10 sets, 10 reps, (rest 60s)
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4B. Burpee (Advanced)
5 - 10 sets, 10 reps, (rest 60s)
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Lower Body

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

Circuit
1A. Box Jump (Multiple Response)
5 sets, 8 reps, (rest 60s)
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1B. Bodyweight Squat
5 sets, 5 reps, (rest 60s)
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Circuit
2A. Romanian Deadlift
3 sets, 8 reps, (rest 60s)
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2B. Dumbbell Standing Calf Raise
3 sets, 20 reps, (rest 60s)
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3. Walking Dumbbell Lunge
2 sets, 20 reps, (rest 60s)
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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

1. Rope Pressdown
3 sets, 8 - 10 reps, (rest 60s)
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2. Standing Low Pulley Overhead Tricep Extension (rope extension)
Standing Low Pulley Overhead Tricep Extension (rope extension)▶
3 sets, 8 - 10 reps, (rest 60s)
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3. Close Grip Push Up
2 sets, AMAP reps, (rest 60s)
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4. Chin-up
3 sets, AMAP reps, (rest 60s)
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5. Barbell Biceps Curl
Barbell Biceps Curl▶
3 sets, 8 - 10 reps, (rest 60s)
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6. Cable Biceps Curl
2 sets, 6 - 8 reps, (rest 60s)
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Upper Body

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

Circuit
1A. Medicine Ball Side Twist Throw (against wall)
3 sets, 10 reps, (rest 60s)
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1B. Incline Dumbbell Press
Incline Dumbbell Press▶
3 sets, 8 - 12 reps, (rest 60s)
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Circuit
2A. Lat Pulldown
3 sets, 8 - 12 reps, (rest 60s)
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2B. Barbell Push Press
3 sets, 5 reps, (rest 60s)
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Circuit
3A. Bent Over Barbell Row
4 sets, 5 reps, (rest 60s)
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3B. Barbell Biceps Curl
Barbell Biceps Curl▶
4 sets, 8 - 12 reps, (rest 60s)
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4. Barbell Lying Triceps Extension (Skullcrusher)
4 sets, 8 - 12 reps, (rest 60s)
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5. Kettlebell Farmer's Walk
Kettlebell Farmer's Walk▶
5 sets, 40 yards, (rest 60s)
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Circuit
6A. Kettlebell Swing
Kettlebell Swing▶
5 - 10 sets, 10 reps, (rest 60s)
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6B. Burpee (Advanced)
5 - 10 sets, 10 reps, (rest 60s)
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Lower Body

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

1. Broad Jump
3 sets, 5 reps, (rest 60s)
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2. Barbell Deadlift
5 sets, 5 reps, (rest 60s)
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3. Goblet Squat
3 sets, 15 reps, (rest 60s)
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4. Seated Calf Raise Machine
Seated Calf Raise Machine▶
3 sets, 20 reps, (rest 60s)
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5. Dumbbell Step-Up
Dumbbell Step-Up▶
3 sets, 10 reps, (rest 60s)
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6. Goblet Carry
5 sets, 40 yards, (rest 60s)
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Date Created: 12/12/2019, UTC


Last Updated: 4/18/2021, UTC

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