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For Superset #1 and #2, Stallone would pyramid up in weight and down in reps. This means add weight each set, but do less reps. Superset #3 is called a “dagger set,” as you do a superset of all 4 exercises, then repeat them 2 more times all the way through. This should put a strain on your muscles, hence the name “daggers.”
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Bench Press | 3 sets | 15, 10, 4 reps | 60s | |
1B. Cable Crossover![]() | 3 sets | 20 reps | 60s | |
2A. Dumbbell Flys![]() | 3 sets | 20, 15, 6 reps | 60s | |
2B. Cable Crossover![]() | 3 sets | 20 reps | 60s | |
3A. Barbell Incline Bench Press | 3 sets | 15 reps | 60s | |
3B. Barbell Pullover | 3 sets | 15 reps | 60s | |
3C. Chest Dips![]() | 3 sets | AMAP reps | 60s | |
3D. Cable Crossover![]() | 3 sets | 25 reps | 60s | |
4. Seated Dumbbell Arnold Press![]() | 4 sets | 10 reps | 60s | |
5. Dumbbell Lateral Raise![]() | 4 sets | 10 reps | 60s | |
6. Rear Delt Raise | 6 sets | 10 reps | 60s | |
7. Seated Behind The Neck Press![]() | 4 sets | 10 reps | 60s | |
8. Dumbbell Alternating Front Raise![]() | 3 sets | 8 reps | 60s | |
9. Cable Lateral Raise![]() | 3 sets | 10 reps | 60s |
The Rocky II Workout Back Routine starts with standard reps/sets then ends with a superset of dumbbell rows and hammer grip pullups. For the hammer grip pull ups, see the video for a demonstration. Alternatively, you can use a parallel-grip cable attachment on top of a pullup bar.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Wide-Grip Pullup | 6 sets | 15 reps | 60s | |
2. T-Bar Row with Handle![]() | 4 sets | 10 reps | 60s | |
3. Seated Cable Row![]() | 4 sets | 10 reps | 60s | |
4A. One-Arm Bench Dumbbell Row | 3 sets | 10 reps | 60s | |
4B. Neutral-Grip Pullup | 3 sets | 10 reps | 60s |
For Superset #1 and #2, Stallone would pyramid up in weight and down in reps. This means add weight each set, but do less reps. Superset #3 is called a “dagger set,” as you do a superset of all 4 exercises, then repeat them 2 more times all the way through. This should put a strain on your muscles, hence the name “daggers.”
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Bench Press | 3 sets | 15, 10, 4 reps | 60s | |
1B. Cable Crossover![]() | 3 sets | 20 reps | 60s | |
2A. Dumbbell Flys![]() | 3 sets | 20, 15, 6 reps | 60s | |
2B. Cable Crossover![]() | 3 sets | 20 reps | 60s | |
3A. Barbell Incline Bench Press | 3 sets | 15 reps | 60s | |
3B. Barbell Pullover | 3 sets | 15 reps | 60s | |
3C. Chest Dips![]() | 3 sets | AMAP reps | 60s | |
3D. Cable Crossover![]() | 3 sets | 25 reps | 60s | |
4. Seated Dumbbell Arnold Press![]() | 4 sets | 10 reps | 60s | |
5. Dumbbell Lateral Raise![]() | 4 sets | 10 reps | 60s | |
6. Rear Delt Raise | 6 sets | 10 reps | 60s | |
7. Seated Behind The Neck Press![]() | 4 sets | 10 reps | 60s | |
8. Dumbbell Alternating Front Raise![]() | 3 sets | 8 reps | 60s | |
9. Cable Lateral Raise![]() | 3 sets | 10 reps | 60s |
For muscle definition, Columbu says to superset everything. This means you do one exercise after another without rest. Do a superset of two exercises for 3 sets. Then, move onto the next superset.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Overhead Two-Arm Triceps Extension![]() | 3 sets | 10 reps | 60s | |
1B. Standing Dumbbell Biceps Curl | 3 sets | 10 reps | 60s | |
2A. Barbell Lying Triceps Extension (Skullcrusher) | 3 sets | 10 reps | 60s | |
2B. Barbell Biceps Curl![]() | 3 sets | 10 reps | 60s | |
3A. French Press![]() | 3 sets | 10 reps | 60s | |
3B. Barbell Biceps Curl![]() | 3 sets | 10 reps | 60s | |
4. Seated Palm-Up Barbell Wrist Curl | 3 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 7 sets | 20, 15, 10, 8, 6, 4, 2 reps | 60s | Increase weight per set |
2. Seated Leg Press | 4 sets | 50, 25, 15, 8 reps | 60s | |
3. Leg Extensions | 6 - 7 sets | 20 - 18 reps | 60s | |
4. Barbell Lunge | 2 - 3 sets | 12 - 15 reps | 60s |
The Rocky II Abs routine was integral to making Sylvester Stallone who he was on-screen. Sly also did Decline Bench Crunches With a Twist, as well as, a routine of sit-ups, leg raises, side leg raises, and side bends. So, make sure to throw those exercises into the mix if you wish.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Double Crunch![]() | 3 sets | 50 reps | 60s | |
1B. Bicycle Crunch | 3 sets | 50 reps | 60s | |
1C. Twisting Crunch | 3 sets | 50 reps | 60s | |
1D. Dumbbell Side Bend![]() | 3 sets | 50 reps | 60s |
For muscle definition, Columbu says to superset everything. This means you do one exercise after another without rest. Do a superset of two exercises for 3 sets. Then, move onto the next superset.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Overhead Two-Arm Triceps Extension![]() | 3 sets | 10 reps | 60s | |
1B. Standing Dumbbell Biceps Curl | 3 sets | 10 reps | 60s | |
2A. Barbell Lying Triceps Extension (Skullcrusher) | 3 sets | 10 reps | 60s | |
2B. Barbell Biceps Curl![]() | 3 sets | 10 reps | 60s | |
3A. French Press![]() | 3 sets | 10 reps | 60s | |
3B. Barbell Biceps Curl![]() | 3 sets | 10 reps | 60s | |
4. Seated Palm-Up Barbell Wrist Curl | 3 sets | 10 reps | 60s |
The Rocky II Workout Back Routine starts with standard reps/sets then ends with a superset of dumbbell rows and hammer grip pullups. For the hammer grip pull ups, see the video for a demonstration. Alternatively, you can use a parallel-grip cable attachment on top of a pullup bar.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Wide-Grip Pullup | 6 sets | 15 reps | 60s | |
2. T-Bar Row with Handle![]() | 4 sets | 10 reps | 60s | |
3. Seated Cable Row![]() | 4 sets | 10 reps | 60s | |
4A. One-Arm Bench Dumbbell Row | 3 sets | 10 reps | 60s | |
4B. Neutral-Grip Pullup | 3 sets | 10 reps | 60s |
For Superset #1 and #2, Stallone would pyramid up in weight and down in reps. This means add weight each set, but do less reps. Superset #3 is called a “dagger set,” as you do a superset of all 4 exercises, then repeat them 2 more times all the way through. This should put a strain on your muscles, hence the name “daggers.”
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Bench Press | 3 sets | 15, 10, 4 reps | 60s | |
1B. Cable Crossover![]() | 3 sets | 20 reps | 60s | |
2A. Dumbbell Flys![]() | 3 sets | 20, 15, 6 reps | 60s | |
2B. Cable Crossover![]() | 3 sets | 20 reps | 60s | |
3A. Barbell Incline Bench Press | 3 sets | 15 reps | 60s | |
3B. Barbell Pullover | 3 sets | 15 reps | 60s | |
3C. Chest Dips![]() | 3 sets | AMAP reps | 60s | |
3D. Cable Crossover![]() | 3 sets | 25 reps | 60s | |
4. Seated Dumbbell Arnold Press![]() | 4 sets | 10 reps | 60s | |
5. Dumbbell Lateral Raise![]() | 4 sets | 10 reps | 60s | |
6. Rear Delt Raise | 6 sets | 10 reps | 60s | |
7. Seated Behind The Neck Press![]() | 4 sets | 10 reps | 60s | |
8. Dumbbell Alternating Front Raise![]() | 3 sets | 8 reps | 60s | |
9. Cable Lateral Raise![]() | 3 sets | 10 reps | 60s |
The Rocky II Workout Back Routine starts with standard reps/sets then ends with a superset of dumbbell rows and hammer grip pullups. For the hammer grip pull ups, see the video for a demonstration. Alternatively, you can use a parallel-grip cable attachment on top of a pullup bar.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Wide-Grip Pullup | 6 sets | 15 reps | 60s | |
2. T-Bar Row with Handle![]() | 4 sets | 10 reps | 60s | |
3. Seated Cable Row![]() | 4 sets | 10 reps | 60s | |
4A. One-Arm Bench Dumbbell Row | 3 sets | 10 reps | 60s | |
4B. Neutral-Grip Pullup | 3 sets | 10 reps | 60s |
For Superset #1 and #2, Stallone would pyramid up in weight and down in reps. This means add weight each set, but do less reps. Superset #3 is called a “dagger set,” as you do a superset of all 4 exercises, then repeat them 2 more times all the way through. This should put a strain on your muscles, hence the name “daggers.”
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Bench Press | 3 sets | 15, 10, 4 reps | 60s | |
1B. Cable Crossover![]() | 3 sets | 20 reps | 60s | |
2A. Dumbbell Flys![]() | 3 sets | 20, 15, 6 reps | 60s | |
2B. Cable Crossover![]() | 3 sets | 20 reps | 60s | |
3A. Barbell Incline Bench Press | 3 sets | 15 reps | 60s | |
3B. Barbell Pullover | 3 sets | 15 reps | 60s | |
3C. Chest Dips![]() | 3 sets | AMAP reps | 60s | |
3D. Cable Crossover![]() | 3 sets | 25 reps | 60s | |
4. Seated Dumbbell Arnold Press![]() | 4 sets | 10 reps | 60s | |
5. Dumbbell Lateral Raise![]() | 4 sets | 10 reps | 60s | |
6. Rear Delt Raise | 6 sets | 10 reps | 60s | |
7. Seated Behind The Neck Press![]() | 4 sets | 10 reps | 60s | |
8. Dumbbell Alternating Front Raise![]() | 3 sets | 8 reps | 60s | |
9. Cable Lateral Raise![]() | 3 sets | 10 reps | 60s |
For muscle definition, Columbu says to superset everything. This means you do one exercise after another without rest. Do a superset of two exercises for 3 sets. Then, move onto the next superset.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Overhead Two-Arm Triceps Extension![]() | 3 sets | 10 reps | 60s | |
1B. Standing Dumbbell Biceps Curl | 3 sets | 10 reps | 60s | |
2A. Barbell Lying Triceps Extension (Skullcrusher) | 3 sets | 10 reps | 60s | |
2B. Barbell Biceps Curl![]() | 3 sets | 10 reps | 60s | |
3A. French Press![]() | 3 sets | 10 reps | 60s | |
3B. Barbell Biceps Curl![]() | 3 sets | 10 reps | 60s | |
4. Seated Palm-Up Barbell Wrist Curl | 3 sets | 10 reps | 60s |
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