Over the last few years, the Sylvester Stallone Expendables workout has been one of the most requested items in the health and fitness industry. There's a lot of people out there who like to train with the same workout plan as their favorite celebrity and this type of query is now right up there with questions such as "Which whey protein should I use?"
Today you'll get a complete step-by-step guide showing every exercise in the workout. It'll also explain how many sets and reps are required from each exercise. []
We'll be focusing on all three areas of your arms today as we hit biceps, triceps and forearms in one punishing session which is split up into three phases, each of which cover an individual muscle. Let's begin with the biceps section.
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.
Given Sly's forearm vascularity, you shouldn't expect the forearm phase to be an easy ride. You'll begin by forcing out 25 wrist curls immediately followed by the same exercise with a reverse grip. Then, you'll move onto an exercise rarely seen these days. Handshake curls are a devastating move which bring out great definition in the lower arm region. Shoot for 30 reps on each arm before attempting a the timed hang from pull-up station.
Each exercise in the triceps phase is sandwiched by a set of dips to failure. Dips are a proven, time-tested bodybuilding favorite which have remained popular in the fitness industry throughout the years. Begin with close-grip bench press for twelve repetitions before the first bout of dips. Then, swiftly move into triceps skull crushers for twelve more repetitions before another bout of dips. The final move is a rope push down.
While you may already be familiar with the majority of the exercises in today's program, the style of the workout will take many by surprise. Sly doesn't perform regular sets, he moves through the entire section as a circuit, going from one exercise to the next without rest. He'll perform four rounds of phase one before moving onto phase two, and so on.
Sly wraps up this session by pushing out a set of close-grip push-ups to failure and then holding the plank position for ninety seconds.
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 you'll get a complete step-by-step guide showing every exercise in the workout. It'll also explain how many sets and reps are required from each exercise. []
We'll be focusing on all three areas of your arms today as we hit biceps, triceps and forearms in one punishing session which is split up into three phases, each of which cover an individual muscle. Let's begin with the biceps section.
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.
Given Sly's forearm vascularity, you shouldn't expect the forearm phase to be an easy ride. You'll begin by forcing out 25 wrist curls immediately followed by the same exercise with a reverse grip. Then, you'll move onto an exercise rarely seen these days. Handshake curls are a devastating move which bring out great definition in the lower arm region. Shoot for 30 reps on each arm before attempting a the timed hang from pull-up station.
Each exercise in the triceps phase is sandwiched by a set of dips to failure. Dips are a proven, time-tested bodybuilding favorite which have remained popular in the fitness industry throughout the years. Begin with close-grip bench press for twelve repetitions before the first bout of dips. Then, swiftly move into triceps skull crushers for twelve more repetitions before another bout of dips. The final move is a rope push down.
While you may already be familiar with the majority of the exercises in today's program, the style of the workout will take many by surprise. Sly doesn't perform regular sets, he moves through the entire section as a circuit, going from one exercise to the next without rest. He'll perform four rounds of phase one before moving onto phase two, and so on.
Sly wraps up this session by pushing out a set of close-grip push-ups to failure and then holding the plank position for ninety seconds.
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.
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More Info: Russ Howe PTI will walk you through the sylvester stallone expendables workout in today's clip. Also, learn what supplements to take to achieve your fitness targets in his latest free guide.
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