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's article will take you by the hand and walk you through the entire thing. Be warned, however, it's not for the faint of heart! []
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.
By now your biceps will be starting to burn but the work has only just begun, as we move into two lesser known exercises. First up is the high cable curl, which involves lying on a bench and curling a high pulley down towards your forehead for 12 repetitions. The biceps section is then wrapped up in style with a bout of zottman curls. You'll be performing 10-12 on each arm here, focusing on the flick of the wrist at the top of each move which will bring your forearms into play ahead of the next phase.
Phase 2 lets your biceps rest up as we move down the arm to your forearm. We'll be using time-tested, battle-proven techniques here to sculpt an area of the body which most people neglect to train at all. Try forcing out 20 wrist curls, immediately followed by the same number of reps with a reverse grip. This is then backed up with 30 handshake curls and nicely finished by a timed hang to failure.
The final phase focuses entirely on your triceps. The back of your arm has yet to be tested, so you'll be pushed quite hard here. Begin with 12 close-grip bench presses and then immediately switch to triceps dips until failure. Once here, transition into a lying triceps extension for 12 more reps before once again hitting failure on dips. By this stage you'll be feeling the burn considerably and the final exercise of the round, rope pushdowns, will finish you off entirely.
Most of the exercises in this plan will seem familiar to anybody who exercises regularly, with the possible exception of handshake curls. What may shock you, however, is the circuit style nature of the plan itself. This isn't performed in straight sets, it's performed as a circuit. Each phase is done 4 times over.
For those who have time, the plank position and a set of close-grip push-ups are usually used as a wrapping up phase after the main body of work has been completed.
The Sylvester Stallone Expendables workout is not for the faint of heart and is something you should definitely only attempt once you have found your feet in the gym. We'd recommend spending a few months training regularly before attempting this, due to the extreme volume of exercises used.
Today's article will take you by the hand and walk you through the entire thing. Be warned, however, it's not for the faint of heart! [
Watch the video guide to the sylvester stallone workout here.
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.
By now your biceps will be starting to burn but the work has only just begun, as we move into two lesser known exercises. First up is the high cable curl, which involves lying on a bench and curling a high pulley down towards your forehead for 12 repetitions. The biceps section is then wrapped up in style with a bout of zottman curls. You'll be performing 10-12 on each arm here, focusing on the flick of the wrist at the top of each move which will bring your forearms into play ahead of the next phase.
Phase 2 lets your biceps rest up as we move down the arm to your forearm. We'll be using time-tested, battle-proven techniques here to sculpt an area of the body which most people neglect to train at all. Try forcing out 20 wrist curls, immediately followed by the same number of reps with a reverse grip. This is then backed up with 30 handshake curls and nicely finished by a timed hang to failure.
The final phase focuses entirely on your triceps. The back of your arm has yet to be tested, so you'll be pushed quite hard here. Begin with 12 close-grip bench presses and then immediately switch to triceps dips until failure. Once here, transition into a lying triceps extension for 12 more reps before once again hitting failure on dips. By this stage you'll be feeling the burn considerably and the final exercise of the round, rope pushdowns, will finish you off entirely.
Most of the exercises in this plan will seem familiar to anybody who exercises regularly, with the possible exception of handshake curls. What may shock you, however, is the circuit style nature of the plan itself. This isn't performed in straight sets, it's performed as a circuit. Each phase is done 4 times over.
For those who have time, the plank position and a set of close-grip push-ups are usually used as a wrapping up phase after the main body of work has been completed.
The Sylvester Stallone Expendables workout is not for the faint of heart and is something you should definitely only attempt once you have found your feet in the gym. We'd recommend spending a few months training regularly before attempting this, due to the extreme volume of exercises used.
About the Author:
Bio: Russ Howe PTI will guide you through the sylvester stallone expendables workout in today's clip. Also, learn what supplements to take to suit your fitness targets in his latest free guide.
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