The Expendables 3 Workout
The Expendables are a mercenary group led by Sylvester Stallone. When assigned to take down a warlord, The Expendables meet their former partner, Mel Gibson. Due to plot developments, at some point Sly has to find Younger Expendables to do the job. Will the younger generation be able to handle it?
The Expendables 3 Cast
The Expendables 3 cast features many of the regulars, and a few newbies, including:
- Sylvester Stallone as Barney Ross
- Arnold Schwarzenegger as Trench Mauser
- Jason Statham as Lee Christmas
- Jet Li as Yin Yang
- Dolph Lundgren as Gunner Jensen
- Terry Crews as Hale Caesar
- Kellen Lutz as John Smilee (new)
- Wesley Snipes as Doc (new)
- Antonio Banderas as Galgo (new)
- Harrison Ford as Drummer (new)
- Mel Gibson as Stonebanks (new)
- Ronda Rousey as Luna (new)
Here’s The Expendables 3 Trailer:
As published in Muscle & Fitness, here’s the workout for The Expendables 3:
The Expendables 3 Workout: Monday Routine
The Expendables 3 workout for Monday is an upper body routine.
| Exercise | Sets | Reps | Explanation | Rest |
|---|---|---|---|---|
| Medicine Ball Slam | 5 | 10 | Superset #1 | 0 |
| Bench Press | 5 | 5 | Superset #1 | 60-90 secs |
| Pullups | 3 | 5 | Superset #2 | 0 |
| Alternating DB Shoulder Press | 3 | 8-12 | Superset #2 | 60-90 secs |
| One-Arm Row | 3 | 8-12 | Superset #3 | 0 |
| Hammer Curl | 3 | 10 | Superset #3 | 60-90 secs |
| Triceps Cable Pushdown | 3 | 10 | 60-90 secs | |
| Farmers Walk | 3 | 40 yards | 60-90 secs | |
| Kettlebell/DB Swings | 5-10* | 10 | Superset #4 | 0 (if you can) |
| Burpees | 5-10* | 10 | Superset #4 | 0 (if you can) |
For conditioning, perform 10 kettlebell or dumbbell swings. Immediately, drop down and do 10 burpees. Repeat these two circuit exercises, without rest if you can. Depending on your fitness level, you will want to start by focusing on form. Start out aiming to do 5 sets. Add more sets as your fitness level increases, and work your way to 10+ circuit sets.
The Expendables 3 Workout: Tuesday Routine
The Expendables 3 workout for Tuesday is a lower body routine.
| Exercise | Sets | Reps | Details/Rest |
|---|---|---|---|
| Box Jump | 5 | 8 | Superset 1 / no rest |
| Squat | 5 | 5 | Superset 1 / 60-90sec |
| Romanian Deadlift | 3 | 8 | Superset 2 / no rest |
| Standing Calf Raise | 3 | 20 | Superset 2 / 60-90sec |
| Walking Lunge | 2 | 20 | 60-90sec |
| Goblet Carry | 3 | 40 | 60-90sec |
| HIIT Cardio | see below |
The Expendables 3 Workout: Wednesday Routine
The Expendables 3 workout for Wednesday can be an off day, cardio day, or time for an arms routine. You may even want to do an abs routine, but there is not one listed in Muscle & Fitness. Muscle & Fitness did include the go-to routines used by some of the top actors in The Expendables 3 (see page 2 for some of the workouts they used).
The Expendables 3 Workout: Thursday Routine
The Expendables 3 workout for Thursday is an upper body routine.
| Exercise | Sets | Reps | Details/Rest |
|---|---|---|---|
| Medicine Ball Side Toss | 3 | 10 | Superset A |
| Incline DB Press | 3 | 8-12 | Superset A 60-90 secs |
| Lat Pulldown | 3 | 8-12 | Superset B |
| Barbell Push Press | 3 | 5 | Superset B 60-90 secs |
| Barbell Bent-Over Row | 4 | 5 | Superset C 60-90secs |
| Barbell Curl | 4 | 8-12 | Superset C 60-90secs |
| Skull Crusher | 4 | 8-12 | 60-90secs |
| Farmers Walk | 5 | 40 yards | 60-90secs |
| Kettlebell/DB Swings | 5-10+ | 10 | Superset D |
| Burpees | 5-10+ | 10 | Superset D |
The Expendables 3 Workout: Friday Routine
The Expendables 3 workout for Friday is a lower body routine.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Broad Jump | 3 | 5 | 60-90 secs |
| Deadlift | 5 | 5 | 60-90 secs |
| Goblet Squat | 3 | 15 | 60-90 secs |
| Seated Calf Raise | 3 | 20 | 60-90 secs |
| Step Ups | 3 | 10 | 60-90 secs |
| Goblet Carry | 5 | 40 yards | 60-90 secs |
| HIIT Cardio | see below |
Expendables 3 Workout: Cardio
Twice a week, The Expendables 3 workout includes cardio. To get in Hollywood shape, the Expendables 3 cast did cardio to supplement their workouts. To get lean, the actors burned fat with low-medium intensity sustained cardio workouts. Add these cardio workouts to your routine (or an off-day) at least twice a week.
For The Expendables 3 workout, optimize fat burning and conditioning by doing your choice of a:
- 3 mile run
- 5,000 m row
- 30+ minutes bike
- 30+ minute treadmill/elliptical
These workouts don’t have to be fast paced. Instead, you can go at a slower, fat-burning pace. This type of cardio is best done first-thing in the morning on an empty stomach. Studies have shown–and trainers know–that this is the best way to burn fat.
Continue to see more of the workouts used by The Expendables 3 cast:
