Sylvester Stallone The Expendables Workout

By Chris Davis

	Advanced (3+ years)
	52 minutes/day \| 4 days/week
	Tone Body, Build Muscle
	Lat Pulldown Cable Machine, Lat Pulldown Bar, 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), Decline Bench, Broomstick Show More

Average Exertion

Average Cardio Intensity

Source: www.popworkouts.com

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.”

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1 - 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.

Exercise	Sets	Reps	Rest
1.Underhand-Grip Lat Pulldown	4-5 sets	12-15 reps	60s
2.Close-Grip Standing Barbell Curl	4-5 sets	6-8 reps	60s
3.Alternate Incline Hammer Curl See Exercise Notes	4-5 sets	10-12 reps	60s
4.High Cable Curls See Exercise Notes	4-5 sets	10-12 reps	60s
Circuit #5 - 4-5 rounds Rest 60s between rounds
5A.Barbell Preacher Curl	4-5 rounds	10-12 reps	0s
5B.Reverse-Grip Barbell Curl	4-5 rounds	10-12 reps	60s
Circuit #6 - 4-5 rounds Rest 60s between rounds
6A.Seated Two-Arm Palms-Up Low-Pulley Wrist Curl	4-5 rounds	25 reps	0s
6B.Cable Reverse Wrist Curl	4-5 rounds	25 reps	0s
6C.Bar Hang	4-5 rounds	2 min	60s
7.Cable Roller Wrist Flexion See Exercise Notes	1 set	AMAP reps	60s

Day 2 - Triceps Workout

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Exercise	Sets	Reps	Rest
Circuit #1 - 4-5 rounds Rest 60s between rounds
1A.Smith Machine Close-Grip Bench Press See Exercise Notes	4-5 rounds	20-25 reps	0s
1B.Tricep Dips	4-5 rounds	20-25 reps	0s
1C.Barbell Lying Triceps Extension (Skullcrusher)	4-5 rounds	12-15 reps	0s
1D.Bench Dip	4-5 rounds	AMAP reps	0s
1E.Cable Triceps Pressdown	4-5 rounds	12-15 reps	60s
2.Close Grip Push Up	3 sets	AMAP reps	60s

Day 3 - 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).

Exercise	Sets	Reps	Rest
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 See Exercise Notes	3 sets	10 reps	60s
6.Towel Pullup	3 sets	AMAP reps	60s

Day 4 - Abs Workout

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Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Double Crunch	3 rounds	50 reps	0s
1B.Bicycle Crunch	3 rounds	50 reps	0s
1C.Side Crunch See Exercise Notes	3 rounds	50 reps	0s
1D.Dumbbell Side Bend	3 rounds	50 reps	60s
Circuit #2 - 2-3 rounds Rest 60s between rounds
2A.Crunches	2-3 rounds	AMAP reps	0s
2B.Twisting Decline Sit Up	2-3 rounds	10-30 reps	0s
2C.Hanging Leg Raise	2-3 rounds	10 reps	0s
2D.Broom Stick Twist	2-3 rounds	10 reps	60s

Date Created: 12/12/2019, UTC

Last Updated: 7/12/2021, UTC

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