The Sylvester Stallone Arm Workout
Ever fancied training like Rocky? Today we’ll show you how as we take on Expendables creator Sylvester Stallone’s biceps-blasting, triceps-bombing, forearm-shredding workout.
Warning: This isn’t going to be a walk in the park, but given that you’re here anyway I guess you don’t want a walk in the park, right? This workout is every bit as tough as Rambo himself.
The Sylvester Stallone Arm Workout
You’ll notice that Sly has some of the best forearms in the business today, and after performing this routine I’m sure you’ll understand why…
Take a look through the exercises and then read the rules at the end before you tackle this.
If you’ve ever wanted to build arms which wouldn’t look out of place in a movie like The Expendables 3, this will certainly help you get there.
Phase 1: Biceps
12-15 reps with a tight, narrow grip.
Go to failure with a narrow grip then perform 6-8 finishing reps with a wider grip.
Incline Dumbbell Hammer Curls
10-12 reps per side.
High Cable Curls
Hold and squeeze forcefully at the top of the movement for extra impact.
Sly uses a Bandbell for this exercise, but a regular dumbbell or a chain with a plate attached will be just as good.
Sly performs 4 rounds of this biceps circuit before moving on to the next phase..
Reverse Wrist Curls
To perform this exercise, Sly grabs a BodyBar (although a very light DB can be used if you prefer) and works his forearm as if shaking someone’s hand.
Up to 2 minutes.
As simple as it sounds, hang from a pull up station for as long as you can. This will improve your grip strength massively.
Sly performs 4 rounds of this forearms circuit before moving on to the next phase..
Phase 3: Triceps
Use a Smith Machine for this, as it’s far safer.
Lying Triceps Extension
Bench Dips With Feet Elevated
Place feet on another bench or on an upright dumbbell.
Triceps Pushdown With Rope Attachment
Sly performs 4 rounds of this triceps circuit before moving on to the next phase…
Phase 4: Wrapping Up
Close-Grip Push Ups
Go to failure.
3 sets with 30 seconds under tension and 30 seconds rest.
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Stallone works fast. Don’t expect to break any personal best’s here in terms of how heavy you can lift.
Work through the first three phases in a circuit motion, performing 4 rounds of the Biceps phase before moving onto the Forearm phase for 4 rounds and then again on the Triceps section.
The last phase focuses on finishing you off completely, although you should be literally struggling to push out another rep by then.
If you’d like to take on more of my celebrity workout sessions, why not try the famous “Sylvester Stallone Abs Workout“ next. You can also find the “Dwayne The Rock Johnson Shoulder Workout“, the “Terry Crews Back Workout“ and the “Arnold Schwarzenegger 2013 HIIT Workout“ right here on my blog.
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Who Is Russ Howe PTI?
Recently featured in Men’s Fitness magazine, celebrity trainer Russ is the co-founder of Fit Gurus and author of best-selling training plans including ‘Biceps Boom’ and ‘HGV’.
Russ was recently featured as a top premium trainer by Yoga & Fitness TV, as well as being showcased by both Gym Talk and PT Magazine.
In the gym, clients range from models, actors and actresses, to busy parents.
Outside of the gym, he’s a proud dad to two young sons.
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