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. []
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 workout starts with one of the oldest moves in the book. You'll be performing twelve chin-ups before moving onto EZ-bar bicep curls to failure. Once failure has been reached, switch your grip to a wider stance and then push out a further six lifts. Incline hammer curls is next up on the list, with a further 12 repetitions.
At this stage most people start wondering what they have let themselves in for. The session moves on to the final two exercises in the biceps phase, which involve 12 reps of a high cable curl followed by 10 zottman curls.
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.
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.
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.