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Sylvester Stallone The Expendables Workout
Workout Overview
Week 1
Day 1: Biceps Workout | Day 2: Triceps Workout | Day 3: Shoulder Workout | Day 4: Abs Workout | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Expendables Workout Week
Biceps Workout
Scroll to topThe 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.
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
1. Underhand-Grip Lat Pulldown ▶ | 4 - 5 sets | 12 - 15 reps | 60s | |
2. Close-Grip Standing Barbell Curl ▶ | 4 - 5 sets | AMAP, AMAP, 6 - 8, 6 - 8, 6 - 8 reps | 60s | |
| 3. Alternate Incline Hammer Curl | 4 - 5 sets | 10 - 12 reps | 60s | 10-12 reps per side |
4. High Cable Curls ▶ | 4 - 5 sets | 10 - 12 reps | 60s | Tempo: 1/0/1/3 |
| 5A. Barbell Preacher Curl | 4 - 5 sets | 10 - 12 reps | 60s | |
| 5B. Reverse-Grip Barbell Biceps Curl | 4 - 5 sets | 10 - 12 reps | 60s | |
| 6A. Seated Two-Arm Palms-Up Low-Pulley Wrist Curl | 4 - 5 sets | 1 reps | 60s | |
6B. Cable Reverse Wrist Curl ▶ | 4 - 5 sets | 1 reps | 60s | |
| 6C. Bar Hang | 4 - 5 sets | AMAPs | 60s |
Triceps Workout
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1A. Smith Machine Close-Grip Bench Press | 4 - 5 sets | 20 - 25 reps | 60s | Tempo: -66/0/X/0 |
1B. Tricep Dips ▶ | 4 - 5 sets | 20 - 25 reps | 60s | |
| 1C. Barbell Lying Triceps Extension (Skullcrusher) | 4 - 5 sets | 12 - 15 reps | 60s | |
| 1D. Bench Dip | 4 - 5 sets | AMAP reps | 60s | |
1E. Cable Triceps Pressdown ▶ | 4 - 5 sets | 12 - 15 reps | 60s | |
2. Close Grip Push Up ▶ | 3 sets | AMAP reps | 60s |
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Shoulder Workout
Scroll to topThe 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).
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
1. Seated Dumbbell Arnold Press ▶ | 4 sets | 10 reps | 60s | |
2. Dumbbell Lateral Raise ▶ | 4 sets | 10 reps | 60s | |
| 3. Rear Delt Raise | 4 sets | 10 reps | 60s | |
4. Dumbbell Alternating Front Raise ▶ | 3 sets | 10 reps | 60s | |
| 5. Dumbbell Lateral Raise▶ | 3 sets | 10 reps | 60s | Fat Grip |
6. Towel Pullup ▶ | 3 sets | AMAP reps | 60s |
Abs Workout
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
1A. Double Crunch ▶ | 3 sets | 50 reps | 60s | |
| 1B. Bicycle Crunch | 3 sets | 50 reps | 60s | |
| 1C. Side Crunch | 3 sets | 50 reps | 60s | |
1D. Dumbbell Side Bend ▶ | 3 sets | 50 reps | 60s | |
2A. Crunches ▶ | 2 - 3 sets | AMAP reps | 60s | |
| 2B. Twisting Decline Sit Up | 2 - 3 sets | AMAP reps | 60s | |
2C. Hanging Leg Raise ▶ | 2 - 3 sets | AMAP reps | 60s | |
| 2D. Broom Stick Twist | 2 - 3 sets | AMAP reps | 60s |
Date Created: 12/12/19, 2:44 AM
Last Updated: 9/12/20, 9:39 PM
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