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Sylvester Stallone The Expendables Workout

By Myworkouts

Experience
Advanced (3+ years)
Time
32 minutes/day | 4 days/week
Good for
Tone Body, Build Muscle
Equipment
Crossover Cable Machine, Barbell, 2 x Dumbbell, Incline Bench, Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Flat Bench, Preacher Curl Bench, Cambered Curl Bar Attachment, Pull up bar, Other, Weight Plate, Smith Machine, Dips (Parallel) Bar, Bodyweight, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Towel (Large), Broomstick
Statistics
Average Cardio Intensity
20%
Average Exertion
40%
Description


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
4-5 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Close-Grip Standing Barbell Curl
4-5 sets, 6-8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Alternate Incline Hammer Curl
4-5 sets, 10-12 reps, (rest 60s)
10-12 reps per side
Time between exercises: 60s
Tempo: 1/0/1/0
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High Cable Curls
4-5 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/3
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Circuit
Barbell Preacher Curl
4-5 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Reverse-Grip Barbell Curl
4-5 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
4-5 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Cable Reverse Wrist Curl
4-5 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Bar Hang
4-5 sets, 2 min, (rest 60s)
Time between exercises: 60s
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Cable Roller Wrist Flexion
1 set, AMAP reps, (rest 60s)
Optional exercise
Time between exercises: 60s
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Triceps Workout

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Circuit
Smith Machine Close-Grip Bench Press
4-5 sets, 20-25 reps, (rest 60s)
Time between exercises: 60s
Tempo: -66/0/-66/0
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Tricep Dips
4-5 sets, 20-25 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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No media available

4-5 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Bench Dip
4-5 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Cable Triceps Pressdown
4-5 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Close Grip Push Up
3 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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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
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Lateral Raise
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Rear Delt Raise
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Alternating Front Raise
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Lateral Raise
3 sets, 10 reps, (rest 60s)
Fat Grip
Time between exercises: 60s
Tempo: 1/0/1/0
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Towel Pullup
3 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Abs Workout

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Circuit
Double Crunch
3 sets, 50 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Bicycle Crunch
3 sets, 50 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Side Crunch
3 sets, 50 reps, (rest 60s)
per side
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Side Bend
3 sets, 50 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Crunches
2-3 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Twisting Decline Sit Up
2-3 sets, 10-30 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Hanging Leg Raise
2-3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Broom Stick Twist
2-3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Date Created: Fri Oct 15 2021 19:40:02 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:40:02 GMT+0000 (Coordinated Universal Time)

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