Sylvester Stallone The Expendables Workout
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.”
The Expendables 3 Official Trailer:
The Sylvester Stallone Expendables workout comes straight from Stallone, who was asked about it. In Muscle & Fitness Magazine, Sylvester Stallone says his training consists of the following.
I do 10 minutes of warming up – stretching my arms, legs, back and neck. Then I start to work on my arms, lifting weights for 45 minutes to build and tone the biceps and triceps. Next I’ll work on my shoulders for 25 minutes. After that, I do 25-30 minutes of work on my abdomen, such as sit- ups. Next, I stand with my feet about shoulder-width apart, hold a broom stick behind me, under my elbows, and do 500 shoulder twists – turning as far as I can to the right and then the left.
So, The Sylvester Stallone Workout For Expendables Routine is done 3 times per week. It looks like this:
- Arms Workout: 45 Minutes
- Shoulders: 25 Minutes
- Abs/Core: 25-30 Minutes
- 500 Shoulder Twists
Sylvester Stallone Expendables Arms Workout
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.
Here is Sylvester Stallone’s Bicep/Forearms/Triceps Workout (as published in Muscle & Fitness).
Stallone Expendables Biceps Workout
|Underhand Pulldowns||4-5||12-15||Narrow Grip|
|Barbell Curls||4-5||AMAP / 6-8||Narrow Grip
Go to Failure on First Sets
6-8 on Finisher sets
|Incline Alternating DB Hammer Curls||4-5||10-12 (per side)|
|High Cable Curls||4-5||10-12||Squeeze Biceps &
Hold Movement at Top
|Preacher Curls||4-5||10-12||Superset #1|
|Reverse Curls||4-5||10-12||Superset #1|
Stallone Expendables Forearms Workout
For the Forearms workout, you may not have access to a cable. Therefore, it’s an optional exercise.
|Wrist Curls||4-5||25 or more||Circuit Format:|
|Reverse Wrist Curls||4-5||25 or more||Do One Exercise
Then Move To The Next
|Timed Hang from Bar||4-5||Timed: 120 secs||No rest between exercises|
|Cable Wrist Roll||1||Failure||Non-Circuit: Optional|
Stallone Expendables Triceps Workout
Do the entire Stallone Triceps Workout as a circuit. The last exercise is excluded. After 4-5 circuits, finish your triceps workout with Close-Grip or Diamond Pushups. Keep your elbows tight, and go AMAP (As Many As Possible) for 3 sets. Stallone rests 30 seconds after the first set, and 60 seconds after the 2nd set is finished. He then goes for one more set.
|Explosive Close-Grip Bench Press||4-5||20-25||Use Smith Machine|
|Bench Dips w/ Feet Elevated||4-5||AMAP|
|Grapple Grip Pushdowns||4-5||12-15||Sub: Tricep Pushdowns|
|Close-Grip Pushups||3||AMAP||Rest 30 secs, repeat, rest 60 secs then repeat again.|
Stallone Expendables Shoulder Workout
|Standing Lateral Raise||4||10|
|Bent-over Lat Raises||4||10|
|Alternating DB Front Raises||3||10|
|Fat Grip Lateral Raise||3||10|
|Towel pull-up||3||To Failure||Put a towel over a Pull Up Bar with Neutral Grip|
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). Gunnar Peterson, Stallone’s recent trainer, then shared the “Finishers” of the Sylvester Stallone Shoulder Workout with Men’s Fitness.
Stallone Expendables Abs Workout
Abs Workout #1
|Double Crunches||3||50||Abs Superset:|
|Bicycle Crunches||3||50||Do 50 of Each Abs Exercise|
|Bench Side Crunches||3||50 (per side)||Then Move Onto The Next|
|Lateral Extensions||3||50||Exercise & Do 50 More|
Abs Workout #2
This abs workout, written by Stallone, is for a beginner. You may find that the reps are too small. Feel free to increase reps based on your fitness level:
|ab crunches||2-3||10-30||Do As Many as you can|
|Decline Twisting Crunches||2-3||10-30||While Starting Out|
|Hanging Leg Raises||2-3||10||Work your way up to 30|
|Broomstick Twists or Side Twists||2-3||10||(Sly does 500)|
In the article, Stallone says there’s a “coolness” about The Expendables abs workout:
If you’re not used to crunches, they can cause soreness a day or two later. But, it’s a “cool” soreness. A badge of honor.
Expendables star Sylvester Stallone also tells you how to focus when doing Hanging Leg Raises:
I try to lock the knees and roll my stomach up. If you pull in and roll back instead of lifting the legs straight, you will get a lot more out of this exercise.
Finally, Stallone talks about the Broomstick twists, then gives general advice about having fun, and being who you want to be:
It’s not a sit-up, so don’t bend forward. This is all about the twist. Remember: I want you to enjoy everything you do in the gym. Have fun with it, expect to make some mistakes, and, above all, prepare to become that person you always wanted to be.