The Sylvester Stallone Expendables workout has become one of the most popular celebrity fitness plans of the last few years and is now one of the most asked questions in gyms around the world, alongside things such as "Should women use weight?" and "Which whey protein should I use?"
Today we will explain the workout for you step by step, detailing each of the moves Sly used to get in top shape for each of the 2 Expendables movies so far. []
Today's workout is split into three phases, each one more punishing than it's predecessor. We'll be hitting biceps, forearms and triceps individually. Up first is biceps.
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.
The biceps phase is finished off with 10 zottman curls, focusing on rotating the wrist during the top portion of every lift, followed by high cable curls for 12 reps.
Phase 2 lets your biceps rest up as we move down the arm to your forearm. We'll be using time-tested, battle-proven techniques here to sculpt an area of the body which most people neglect to train at all. Try forcing out 20 wrist curls, immediately followed by the same number of reps with a reverse grip. This is then backed up with 30 handshake curls and nicely finished by a timed hang to failure.
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.
Every phase is performed a total of 4 times before progressing to the next. This circuit style approach will elevate heart rate and allow you to maximize fat loss while simultaneously stimulating considerable muscle growth due to the high volume of exercises involved.
For those who have time, the plank position and a set of close-grip push-ups are usually used as a wrapping up phase after the main body of work has been completed.
If you are relatively new to the gym then you might wish to stay away from the Sylvester Stallone Expendables workout until you have got a few months worth of training under your belt first. It's a tough challenge for most, so scale it down to two or three rounds in each phase if you need to and then gradually step it up when you feel your fitness improving.
Today we will explain the workout for you step by step, detailing each of the moves Sly used to get in top shape for each of the 2 Expendables movies so far. []
Today's workout is split into three phases, each one more punishing than it's predecessor. We'll be hitting biceps, forearms and triceps individually. Up first is biceps.
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.
The biceps phase is finished off with 10 zottman curls, focusing on rotating the wrist during the top portion of every lift, followed by high cable curls for 12 reps.
Phase 2 lets your biceps rest up as we move down the arm to your forearm. We'll be using time-tested, battle-proven techniques here to sculpt an area of the body which most people neglect to train at all. Try forcing out 20 wrist curls, immediately followed by the same number of reps with a reverse grip. This is then backed up with 30 handshake curls and nicely finished by a timed hang to failure.
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.
Every phase is performed a total of 4 times before progressing to the next. This circuit style approach will elevate heart rate and allow you to maximize fat loss while simultaneously stimulating considerable muscle growth due to the high volume of exercises involved.
For those who have time, the plank position and a set of close-grip push-ups are usually used as a wrapping up phase after the main body of work has been completed.
If you are relatively new to the gym then you might wish to stay away from the Sylvester Stallone Expendables workout until you have got a few months worth of training under your belt first. It's a tough challenge for most, so scale it down to two or three rounds in each phase if you need to and then gradually step it up when you feel your fitness improving.
About the Author:
Bio: Russ Howe PTI will guide you through the sylvester stallone expendables workout in today's video. Also, learn what supplements to take to suit your fitness targets in his latest free guide.
