While the most popular questions in most gyms tend to be things like "Which whey protein should I use to build muscle?", there is another question which is quickly growing in popularity. That question is, "What is the Sylvester Stallone Expendables workout?". Thanks to the success of the two movies in this franchise, it seems more and more people want to train like their favorite action stars.
Today's article will take you by the hand and walk you through the entire thing. Be warned, however, it's not for the faint of heart! []
Today's workout is going to work your arms. It will cover the three main areas and will be split into sections designed specifically to hit the front of your arm, the back of your arm and your lower arm. Your biceps are the first phase.
The first exercise here is good, old fashioned chin-ups. Aim for 12 repetitions before moving onto biceps curls with a EZ-Bar and going to failure. The third move in today's plan is dumbbell hammer curls on an incline bench set to around 45 degrees. You need to push this out 12 times.
By now your biceps will be starting to burn but the work has only just begun, as we move into two lesser known exercises. First up is the high cable curl, which involves lying on a bench and curling a high pulley down towards your forehead for 12 repetitions. The biceps section is then wrapped up in style with a bout of zottman curls. You'll be performing 10-12 on each arm here, focusing on the flick of the wrist at the top of each move which will bring your forearms into play ahead of the next phase.
Your forearms are about to be tested in round two, as Stallone picks four of the best exercises in the book to hit his lower arms. First up is the oldest move in the book, wrist curls. Aim for 20-25 reps here and then progress to a reverse grip for the same number of lifts immediately afterwards. The third exercise in the forearm workout may stump quite a few people as it is rarely seen in gyms these days. Handshake curls involve taking a hammer curl grip on a dumbbell and holding the weight with your arm at a 90 degree angle, before focusing on flexing your forearm up and down for 30 reps in total. Wrapping up the forearm phase is a timed hang. See if you can hold out for 2 minutes on this.
The final phase focuses entirely on your triceps. The back of your arm has yet to be tested, so you'll be pushed quite hard here. Begin with 12 close-grip bench presses and then immediately switch to triceps dips until failure. Once here, transition into a lying triceps extension for 12 more reps before once again hitting failure on dips. By this stage you'll be feeling the burn considerably and the final exercise of the round, rope pushdowns, will finish you off entirely.
While you may already be familiar with the majority of the exercises in today's program, the style of the workout will take many by surprise. Sly doesn't perform regular sets, he moves through the entire section as a circuit, going from one exercise to the next without rest. He'll perform four rounds of phase one before moving onto phase two, and so on.
For those who wish to perform the entire workout, Sly usually finishes off with close-grip push-ups to failure and then three sets of the plank.
The Sylvester Stallone Expendables workout is not for the faint of heart and is something you should definitely only attempt once you have found your feet in the gym. We'd recommend spending a few months training regularly before attempting this, due to the extreme volume of exercises used.
Today's article will take you by the hand and walk you through the entire thing. Be warned, however, it's not for the faint of heart! [
Watch the video guide to the sylvester stallone workout here.
Today's workout is going to work your arms. It will cover the three main areas and will be split into sections designed specifically to hit the front of your arm, the back of your arm and your lower arm. Your biceps are the first phase.
The first exercise here is good, old fashioned chin-ups. Aim for 12 repetitions before moving onto biceps curls with a EZ-Bar and going to failure. The third move in today's plan is dumbbell hammer curls on an incline bench set to around 45 degrees. You need to push this out 12 times.
By now your biceps will be starting to burn but the work has only just begun, as we move into two lesser known exercises. First up is the high cable curl, which involves lying on a bench and curling a high pulley down towards your forehead for 12 repetitions. The biceps section is then wrapped up in style with a bout of zottman curls. You'll be performing 10-12 on each arm here, focusing on the flick of the wrist at the top of each move which will bring your forearms into play ahead of the next phase.
Your forearms are about to be tested in round two, as Stallone picks four of the best exercises in the book to hit his lower arms. First up is the oldest move in the book, wrist curls. Aim for 20-25 reps here and then progress to a reverse grip for the same number of lifts immediately afterwards. The third exercise in the forearm workout may stump quite a few people as it is rarely seen in gyms these days. Handshake curls involve taking a hammer curl grip on a dumbbell and holding the weight with your arm at a 90 degree angle, before focusing on flexing your forearm up and down for 30 reps in total. Wrapping up the forearm phase is a timed hang. See if you can hold out for 2 minutes on this.
The final phase focuses entirely on your triceps. The back of your arm has yet to be tested, so you'll be pushed quite hard here. Begin with 12 close-grip bench presses and then immediately switch to triceps dips until failure. Once here, transition into a lying triceps extension for 12 more reps before once again hitting failure on dips. By this stage you'll be feeling the burn considerably and the final exercise of the round, rope pushdowns, will finish you off entirely.
While you may already be familiar with the majority of the exercises in today's program, the style of the workout will take many by surprise. Sly doesn't perform regular sets, he moves through the entire section as a circuit, going from one exercise to the next without rest. He'll perform four rounds of phase one before moving onto phase two, and so on.
For those who wish to perform the entire workout, Sly usually finishes off with close-grip push-ups to failure and then three sets of the plank.
The Sylvester Stallone Expendables workout is not for the faint of heart and is something you should definitely only attempt once you have found your feet in the gym. We'd recommend spending a few months training regularly before attempting this, due to the extreme volume of exercises used.
About the Author:
Bio: Russ Howe PTI will walk you through the sylvester stallone expendables workout in today's clip. Also, learn what supplements to take to suit your goal in his latest free guide.
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