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Sylvester Stallone Expendables Workout

Guerrilla Pullup

In the video below, Gunnar Peterson reveals that another move from the original Expendables workout. It is the Guerrilla Pullup. In the Guerrilla Pullup you perform a standard pullup, then finish by adding a tuck in of your legs. By also adding a release and catch, you work your back and core. For best results, you want to do it repeatedly.

 

Expendables Workout With Gunnar Peterson

For the Expendables workout, Sylvester Stallone worked out with Gunnar Peterson. Known for training half of Hollywood, Gunnar Peterson uses a high-intensity approach where you tweak the angles at which you do each exercise. Bodybuilding.com interviewed Gunnar Peterson about the Expendables Workout here.

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Quotes from Gunnar Peterson on the Sylvester Stallone Expendables Workout:

You’re working with somebody [Stallone] who not only has a background in bodybuilding,and a background in training, and a background in athletics, but you’re working with somebody who has the mindset of an athlete. And, [Stallone] is ready to execute it from the minute he walks in the door to the minute he walks out of the door.

I’ve been working with Sly–on and off for–8 years, and [a] I’ve seen a lot of different metamorphoses of the physique. And the one thing that’s consistent is the intensity, the consistency of the work…there’s nobody who puts it down hard as he does.

Over the years of our training, workout have gone anywhere from 1 to 2 hours. He’s a year round guy. We’re constantly striving to get better, pushing the limits, and knowing when to pull back. He’s been through every injury from torn calf to broken toe. The guy’s as close to bionic as there is out there.

Sylvester Stallone The Expendables 3 Workout

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The Sylvester Stallone Expendables 3 Workout takes it up a notch. As published in Muscle & Fitness, here’s the workout for The Expendables 3:

Sylvester Stallone Expendables 3 Workout: Monday Routine

The Sylvester Stallone Expendables 3 workout for Monday is an upper body routine.

ExerciseSetsRepsExplanationRest
Medicine Ball Slam510Superset #10
Bench Press55Superset #160-90 secs
Pullups35Superset #20
Alternating DB Shoulder Press38-12Superset #260-90 secs
One-Arm Row38-12Superset #30
Hammer Curl310Superset #360-90 secs
Triceps Cable Pushdown31060-90 secs
Farmers Walk340 yards60-90 secs
Kettlebell/DB Swings5-10*10Superset #40 (if you can)
Burpees5-10*10Superset #40 (if you can)

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Sylvester Stallone Expendables 3 Workout: Tuesday Routine

The Sylvester Stallone Expendables 3 workout for Tuesday is an lower body routine.

ExerciseSetsRepsDetails/Rest
Box Jump58Superset 1 / no rest
Squat55Superset 1 / 60-90sec
Romanian Deadlift38Superset 2 / no rest
Standing Calf Raise320Superset 2 / 60-90sec
Walking Lunge22060-90sec
Goblet Carry34060-90sec
HIIT Cardiosee below

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Sylvester Stallone Expendables 3 Workout: Wednesday Routine

The Sylvester Stallone Expendables 3 workout for Wednesday. For the Sylvester Stallone / “Barney Ross” arms workout: AMAP = As Many As Possible

ExerciseSetsReps
Triceps Rope Pressdown38-10
Overhead Triceps Extension38-10
Close-grip Pushup2AMAP*
Chinups3AMAP
Straight-Bar Curl38-10
Cable Curl26-8

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Sylvester Stallone Expendables 3 Workout: Thursday Routine

The Sylvester Stallone Expendables 3 workout for Thursday is an upper body routine.

ExerciseSets RepsDetails/Rest
Medicine Ball Side Toss310Superset A
Incline DB Press38-12Superset A
60-90 secs
Lat Pulldown38-12Superset B
Barbell Push Press35Superset B
60-90 secs
Barbell Bent-Over Row45Superset C
60-90secs
Barbell Curl48-12Superset C
60-90secs
Skull Crusher48-1260-90secs
Farmers Walk540 yards60-90secs
Kettlebell/DB Swings5-10+10Superset D
Burpees5-10+10Superset D

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Sylvester Stallone Expendables 3 Workout: Friday Routine

The Sylvester Stallone Expendables 3 workout for Friday is an lower body routine.

Exercise SetsRepsRest
Broad Jump3560-90 secs
Deadlift5560-90 secs
Goblet Squat31560-90 secs
Seated Calf Raise32060-90 secs
Step Ups31060-90 secs
Goblet Carry540 yards60-90 secs
HIIT Cardiosee below

Read more about the Muscle & Fitness Expendables 3 workout here. In addition to the workout, you want to do cardio at least twice a week. So, in his sixties, how does Sylvester Stallone do it?

Sylvester Stallone HGH & Testosterone

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Sylvester Stallone’s body has fueled steroid rumors over the years. Stallone says that he has never done steroids, but he says:

In 1987, when I was making Rambo III, I used to take an amino acid that’s nearly as strong as steroids. It’s about 15 times more powerful than the typical amino acid, but give none of the raw rage – the anger – that comes with steroids. All steroids do is make you a cumbersome, apelike goon.

Stallone caved a bit in 2008, admitting to taking HGH and testosterone treatments for Rambo and Rocky. Stallone has denied taking steroids. Stallone says that taking HGH and testosterone is part of what makes him feel–and look–younger. He says that:

HGH is nothing. Anyone who calls it a steroid is grossly misinformed. Testosterone to me is so important for a sense of well-being when you get older. Everyone over 40 years old would be wise to investigate it because mark my words: In 10 years, it will be over-the-counter.

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Proponents of HGH & Testosterone

Proponents of HGH & testosterone treatment say it is needed because the body produces less as you get older. Testosterone treatment is said to strengthen the heart, bones, and burn fat. Without treatment, older men have a hard time looking younger due to andropause (the male form of menopause).

Testosterone treatments help those with lower testosterone levels, due to poor diet, excessive alcohol consumption, illness, lack of sleep, lack of sex, stress, brain trauma or surgery. The theory behind taking testosterone treatment stems from the theory that you lose 1 percent of your testosterone every year (after age 30). Proponents claim you can make up for this loss by taking these treatments.

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Critics of HGH & Testosterone

Critics of taking such HGH & Testosterone treatments point out that taking these drugs will only help in the short term. In the long term, they cause a detriment. Your body stops producing these hormones naturally when you take HGH & Testosterone as a gel, patch or injection. So, when you start taking them manually, you are left with a body that no longer produces masculine hormones.

As your testosterone levels dip, glands in your brain make up for this naturally. They begin to pump more testosterone into your body. This is why andropause does not have the same clinical importance as menopause. Tinkering with this hormonal process in the short term, hurts you over the longer term. Research into this area is still in its infancy. This is what makes HGH & Testosterone treatments risky.

Sylvester Stallone Workout For Expendables Sources

Sylvester Stallone Workout For Expendables Sources/Related Articles/& Read More Section:

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Sylvester Stallone Expendables Videos

The Expendables 3 Trailer:

A quick video, Sylvester Stallone working out in Gunnar Peterson’s gym while training for Expendables in 2009:

10 Questions for Sylvester Stallone via Time Magazine:

Sylvester Stallone 2011 Workout Video For Head Shot:

Working out in Gunnar Peterson’s gym:

Despite the promotional InStone pitch, Stallone talks a lot about his training. He shows some of his moves, with celebrity trainer Gunnar Peterson:

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4 COMMENTS

  1. Can this workout out really build muscle if I add about 40mins of cardio I want to build more show muscles but lose wight at the same time but press for time any suggestions?

  2. Can this workout out really build muscle if I add about 40mins of cardio I want to build more show muscles but lose wight at the same time but press for time any suggestions?

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