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Sylvester Stallone The Expendables Workout

By Chris Davis

Experience
Intermediate (2-3 years)
Time
72 minutes/day | 4 days/week
Good for
Build Muscle, Tone Body
Equipment
Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Other, Pull up bar, Smith Machine
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
Description
Source: www.popworkouts.com

The Sylvester Stallone Expendables Workout has gotten Stallone back in shape. Now in his late sixties, the actor who plays Barney Ross has developed a strategy for looking younger. He claims looking younger is a product of training smarter. Stallone used to train all-out with Mr. Olympia Franco Columbu For Rambo an Rocky. Now, for the Expendables Workout, Stallone works out with celebrity trainer Gunnar Peterson.


In order to train smarter, the Sylvester Stallone Expendables Workout consists of 3, 90-minute workouts per week. About the workouts, Sylvester Stallone says:


NOW I FOCUS ON A VARIETY OF EXERCISES, WORKING OUT THREE TIMES A WEEK FOR 90 MINUTES PER SESSION. I REALLY FEEL GOOD. MUCH STRONGER THAN I’VE EVER FELT, ACTUALLY. SOMETHING IS WORKING.”

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Biceps Workout

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The Sylvester Stallone Expendables Arms Workout is ideally done in a circuit format. Stallone carried over what he learned from 2-time Mr. Olympia, Franco Columbu, that you want to do your arms workouts in circuit format.

It may be hard, especially in a crowded gym, to move from one exercise to the next, then repeating the circuit 3-4 more times. But, this is the best way to really get the blood flowing into your arms. Your arms, despite being important to your overall physique, are small muscles. They benefit more from the volume of work you do, rather than getting them to failure as fast as you can.

Underhand-Grip Lat Pulldown▶
1. Underhand-Grip Lat Pulldown
4 - 5 sets, 12 - 15 reps, (rest 60s)
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Close-Grip Standing Barbell Curl demonstrationPlay Close-Grip Standing Barbell Curl demonstration
2. Close-Grip Standing Barbell Curl
4 - 5 sets, AMAP, 6 - 8, 6 - 8, 6 - 8, 6 - 8 reps, (rest 60s)
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Alternate Incline Hammer Curl demonstrationPlay Alternate Incline Hammer Curl demonstration
3. Alternate Incline Hammer Curl
4 - 5 sets, 10 - 12 reps, (rest 60s)
10-12 reps per side
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High Cable Curls demonstrationPlay High Cable Curls demonstration
4. High Cable Curls
4 - 5 sets, 10 - 12 reps, (rest 60s)
Tempo: 1/0/1/3
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Circuit
Barbell Preacher Curl demonstrationPlay Barbell Preacher Curl demonstration
5A. Barbell Preacher Curl
4 - 5 sets, 10 - 12 reps, (rest 60s)
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Reverse-Grip Barbell Biceps Curl demonstrationPlay Reverse-Grip Barbell Biceps Curl demonstration
5B. Reverse-Grip Barbell Biceps Curl
4 - 5 sets, 10 - 12 reps, (rest 60s)
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Circuit
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl demonstrationPlay Seated Two-Arm Palms-Up Low-Pulley Wrist Curl demonstration
6A. Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
4 - 5 sets, 25 reps, (rest 60s)
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Cable Reverse Wrist Curl demonstrationPlay Cable Reverse Wrist Curl demonstration
6B. Cable Reverse Wrist Curl
4 - 5 sets, 25 reps, (rest 60s)
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Bar Hang demonstrationPlay Bar Hang demonstration
6C. Bar Hang
4 - 5 sets, 2s, (rest 60s)
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Cable Roller Wrist Flexion demonstrationPlay Cable Roller Wrist Flexion demonstration
7. Cable Roller Wrist Flexion
1 set, AMAP reps, (rest 60s)
Optional exercise
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Triceps Workout

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Circuit
Smith Machine Close-Grip Bench Press demonstrationPlay Smith Machine Close-Grip Bench Press demonstration
1A. Smith Machine Close-Grip Bench Press
4 - 5 sets, 20 - 25 reps, (rest 60s)
Tempo: -66/0/X/0
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Tricep Dips▶
1B. Tricep Dips
4 - 5 sets, 20 - 25 reps, (rest 60s)
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Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
1C. Barbell Lying Triceps Extension (Skullcrusher)
4 - 5 sets, 12 - 15 reps, (rest 60s)
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Bench Dip demonstrationPlay Bench Dip demonstration
1D. Bench Dip
4 - 5 sets, AMAP reps, (rest 60s)
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Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
1E. Cable Triceps Pressdown
4 - 5 sets, 12 - 15 reps, (rest 60s)
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Close Grip Push Up demonstrationPlay Close Grip Push Up demonstration
2. Close Grip Push Up
3 sets, AMAP reps, (rest 60s)
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Shoulder Workout

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The main exercises from the Stallone Expendables Shoulder Workout are the staples he learned from his trainer, Mr. Olympia, Franco Columbu. This includes the famous Arnold Press (Arnold worked with Franco Columbu, too).

Seated Dumbbell Arnold Press▶
1. Seated Dumbbell Arnold Press
4 sets, 10 reps, (rest 60s)
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Dumbbell Lateral Raise▶
2. Dumbbell Lateral Raise
4 sets, 10 reps, (rest 60s)
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Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
3. Rear Delt Raise
4 sets, 10 reps, (rest 60s)
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Dumbbell Alternating Front Raise demonstrationPlay Dumbbell Alternating Front Raise demonstration
4. Dumbbell Alternating Front Raise
3 sets, 10 reps, (rest 60s)
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Dumbbell Lateral Raise▶
5. Dumbbell Lateral Raise
3 sets, 10 reps, (rest 60s)
Fat Grip
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Towel Pullup▶
6. Towel Pullup
3 sets, AMAP reps, (rest 60s)
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Abs Workout

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Circuit
Double Crunch demonstrationPlay Double Crunch demonstration
1A. Double Crunch
3 sets, 50 reps, (rest 60s)
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Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
1B. Bicycle Crunch
3 sets, 50 reps, (rest 60s)
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Side Crunch demonstrationPlay Side Crunch demonstration
1C. Side Crunch
3 sets, 50 reps, (rest 60s)
per side
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Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
1D. Dumbbell Side Bend
3 sets, 50 reps, (rest 60s)
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Circuit
Crunches▶
2A. Crunches
2 - 3 sets, AMAP reps, (rest 60s)
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Twisting Decline Sit Up demonstrationPlay Twisting Decline Sit Up demonstration
2B. Twisting Decline Sit Up
2 - 3 sets, 10 - 30 reps, (rest 60s)
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Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
2C. Hanging Leg Raise
2 - 3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Broom Stick Twist demonstrationPlay Broom Stick Twist demonstration
2D. Broom Stick Twist
2 - 3 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Date Created: 12/12/2019, UTC


Last Updated: 5/31/2021, UTC

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