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Sylvester Stallone The Expendables Workout

By Chris Davis

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

72 minutes

Genders

Male

Goals

Build Muscle (Male)
Tone Body (Male)
Description

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 y

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Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Other, Pull up bar, Smith Machine

Average Exertion

50%

Average Cardio Intensity

20%

Workout Type

Muscle Focus

Experience

Intermediate (2-3 years)

Time

72 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)
Tone Body (Male)
Description

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 y

Show More

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Other, Pull up bar, Smith Machine

Avg Exertion

50%

Workout Type

Muscle Focus

Avg Cardio Intensity

20%

Expendables Workout Week


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.

ExerciseSetsRepsRestNotes
1. Underhand-Grip Lat Pulldown
Underhand-Grip Lat Pulldown
4 - 5 sets12 - 15 reps60s
2. Close-Grip Standing Barbell Curl
Close-Grip Standing Barbell Curl
4 - 5 setsAMAP, AMAP, 6 - 8, 6 - 8, 6 - 8 reps60s
3. Alternate Incline Hammer Curl4 - 5 sets10 - 12 reps60s
10-12 reps per side
4. High Cable Curls
High Cable Curls
4 - 5 sets10 - 12 reps60s
Tempo: 1/0/1/3
5A. Barbell Preacher Curl4 - 5 sets10 - 12 reps60s
5B. Reverse-Grip Barbell Biceps Curl4 - 5 sets10 - 12 reps60s
6A. Seated Two-Arm Palms-Up Low-Pulley Wrist Curl4 - 5 sets1 reps60s
6B. Cable Reverse Wrist Curl
Cable Reverse Wrist Curl
4 - 5 sets1 reps60s
6C. Bar Hang4 - 5 setsAMAPs60s

Triceps Workout

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ExerciseSetsRepsRestNotes
1A. Smith Machine Close-Grip Bench Press4 - 5 sets20 - 25 reps60s
Tempo: -66/0/X/0
1B. Tricep Dips
Tricep Dips
4 - 5 sets20 - 25 reps60s
1C. Barbell Lying Triceps Extension (Skullcrusher)4 - 5 sets12 - 15 reps60s
1D. Bench Dip4 - 5 setsAMAP reps60s
1E. Cable Triceps Pressdown
Cable Triceps Pressdown
4 - 5 sets12 - 15 reps60s
2. Close Grip Push Up
Close Grip Push Up
3 setsAMAP reps60s

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).

ExerciseSetsRepsRestNotes
1. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
4 sets10 reps60s
2. Dumbbell Lateral Raise
Dumbbell Lateral Raise
4 sets10 reps60s
3. Rear Delt Raise4 sets10 reps60s
4. Dumbbell Alternating Front Raise
Dumbbell Alternating Front Raise
3 sets10 reps60s
5. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets10 reps60s
Fat Grip
6. Towel Pullup
Towel Pullup
3 setsAMAP reps60s

Abs Workout

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ExerciseSetsRepsRestNotes
1A. Double Crunch
Double Crunch
3 sets50 reps60s
1B. Bicycle Crunch3 sets50 reps60s
1C. Side Crunch3 sets50 reps60s
1D. Dumbbell Side Bend
Dumbbell Side Bend
3 sets50 reps60s
2A. Crunches
Crunches
2 - 3 setsAMAP reps60s
2B. Twisting Decline Sit Up2 - 3 setsAMAP reps60s
2C. Hanging Leg Raise
Hanging Leg Raise
2 - 3 setsAMAP reps60s
2D. Broom Stick Twist2 - 3 setsAMAP reps60s

Date Created: 12/12/19, 2:44 AM


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

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