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Sylvester Stallone Expendables 3 Workout

By Chris Davis

Experience

Intermediate (2-3 years)

Days per week

5 days

Time

66 minutes

Genders

Male

Goals

Build Muscle (Male)
Fat Loss (Male)
Tone Body (Male)
Description

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 E

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Equipment

Barbell, Bench, Bodyweight, Box, Cable, Dumbbell, Kettlebell, Machine, Medicine Ball, Other, Pull up bar

Average Exertion

60%

Average Cardio Intensity

40%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

66 minutes

Genders

Male

Days per week

5 days

Goals

Build Muscle (Male)
Fat Loss (Male)
Tone Body (Male)
Description

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 E

Show More

Equipment

Barbell, Bench, Bodyweight, Box, Cable, Dumbbell, Kettlebell, Machine, Medicine Ball, Other, Pull up bar

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

40%

Week 1


Upper Body

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

Lower Body

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

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

ExerciseSetsRepsRestNotes
1. Rope Pressdown3 sets8 - 10 reps60s
2. Standing Low Pulley Overhead Tricep Extension (rope extension)
Standing Low Pulley Overhead Tricep Extension (rope extension)
3 sets8 - 10 reps60s
3. Close Grip Push Up
Close Grip Push Up
2 setsAMAP reps60s
4. Chin-up
Chin-up
3 setsAMAP reps60s
5. Barbell Biceps Curl
Barbell Biceps Curl
3 sets8 - 10 reps60s
6. Cable Biceps Curl
Cable Biceps Curl
2 sets6 - 8 reps60s

Upper Body

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

ExerciseSetsRepsRestNotes
1A. Medicine Ball Side Twist Throw (against wall)3 sets10 reps60s
1B. Incline Dumbbell Press
Incline Dumbbell Press
3 sets8 - 12 reps60s
2A. Lat Pulldown3 sets8 - 12 reps60s
2B. Barbell Push Press3 sets5 reps60s
3A. Bent Over Barbell Row4 sets5 reps60s
3B. Barbell Biceps Curl
Barbell Biceps Curl
4 sets8 - 12 reps60s
4. Barbell Lying Triceps Extension (Skullcrusher)4 sets8 - 12 reps60s
5. Kettlebell Farmer's Walk
Kettlebell Farmer's Walk
5 sets40 yards60s
6A. Kettlebell Swing
Kettlebell Swing
5 - 10 sets10 reps60s
6B. Burpee (Advanced)5 - 10 sets10 reps60s

Lower Body

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

ExerciseSetsRepsRestNotes
1. Broad Jump3 sets5 reps60s
2. Barbell Deadlift5 sets5 reps60s
3. Goblet Squat
Goblet Squat
3 sets15 reps60s
4. Seated Calf Raise Machine
Seated Calf Raise Machine
3 sets20 reps60s
5. Dumbbell Step-Up
Dumbbell Step-Up
3 sets10 reps60s
6. Goblet Carry
Goblet Carry
5 sets40 yards60s

Date Created: 12/12/19, 7:26 AM


Last Updated: 9/12/20, 9:39 PM

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