Sylvester Stallone The Expendables Workout

Google Sheet Workout Export

By Chris Davis

Experience Advanced (3+ years)
Time 52 minutes/day | 4 days/week
Goals
Equipment

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Average Exertion
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40%
Average Cardio Intensity
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20%

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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Description



Google Sheet Workout Export

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.

ExerciseSetsRepsRest
1.Underhand-Grip Lat Pulldown
4-5 sets12-15 reps60s
2.Close-Grip Standing Barbell Curl
4-5 sets6-8 reps60s
3.Alternate Incline Hammer Curl

See Exercise Notes

4-5 sets10-12 reps60s
4.High Cable Curls

See Exercise Notes

4-5 sets10-12 reps60s

Circuit #5 - 4-5 rounds

Rest 60s between rounds

5A.Barbell Preacher Curl
4-5 rounds10-12 reps0s
5B.Reverse-Grip Barbell Curl
4-5 rounds10-12 reps60s

Circuit #6 - 4-5 rounds

Rest 60s between rounds

6A.Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
4-5 rounds25 reps0s
6B.Cable Reverse Wrist Curl
4-5 rounds25 reps0s
6C.Bar Hang
4-5 rounds2 min60s
7.Cable Roller Wrist Flexion

See Exercise Notes

1 setAMAP reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4-5 rounds

Rest 60s between rounds

1A.Smith Machine Close-Grip Bench Press

See Exercise Notes

4-5 rounds20-25 reps0s
1B.Tricep Dips
4-5 rounds20-25 reps0s
1C.Barbell Lying Triceps Extension (Skullcrusher)
4-5 rounds12-15 reps0s
1D.Bench Dip
4-5 roundsAMAP reps0s
1E.Cable Triceps Pressdown
4-5 rounds12-15 reps60s
2.Close Grip Push Up
3 setsAMAP reps60s
Google Sheet Workout Export

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).

ExerciseSetsRepsRest
1.Seated Dumbbell Arnold Press
4 sets10 reps60s
2.Dumbbell Lateral Raise
4 sets10 reps60s
3.Rear Delt Raise
4 sets10 reps60s
4.Dumbbell Alternating Front Raise
3 sets10 reps60s
5.Dumbbell Lateral Raise

See Exercise Notes

3 sets10 reps60s
6.Towel Pullup
3 setsAMAP reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 3 rounds

Rest 60s between rounds

1A.Double Crunch
3 rounds50 reps0s
1B.Bicycle Crunch
3 rounds50 reps0s
1C.Side Crunch

See Exercise Notes

3 rounds50 reps0s
1D.Dumbbell Side Bend
3 rounds50 reps60s

Circuit #2 - 2-3 rounds

Rest 60s between rounds

2A.Crunches
2-3 roundsAMAP reps0s
2B.Twisting Decline Sit Up
2-3 rounds10-30 reps0s
2C.Hanging Leg Raise
2-3 rounds10 reps0s
2D.Broom Stick Twist
2-3 rounds10 reps60s

Date Created: 12/12/2019, UTC


Last Updated: 7/12/2021, UTC





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