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

sylvester stallone arm workoutToday’s workout is going to hit all major muscles in the arms; triceps, biceps and forearms (which many neglect to train).

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.

Note: If you’re used to slow and heavy workouts you’ll have to change your game here. Sly trains fast, moving between exercises with little-to-no rest.

Phase 1: Biceps

  • Underhand Pulldowns

12-15 reps with a tight, narrow grip.

  • Barbell Curls

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.

Sylvester Stallone Workout For Rocky

  • High Cable Curls

10-12 reps.

Hold and squeeze forcefully at the top of the movement for extra impact.

  • Zottman Curls

10-12 reps.

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..

Sylvester Stallone forearms workoutPhase 2: Forearms

  • Wrist Curls

20-25 reps.

  • Reverse Wrist Curls

20-25 reps.

  • Handshake Curls

25-30 reps.

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.

  • Timed Hang

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.

sylvester stallone arm workout

“Hanging From A Pull Up Station Will Suffice…”

Sly performs 4 rounds of this forearms circuit before moving on to the next phase..

Phase 3: Triceps

  • sylvester stallone tricep workoutExplosive Close-Grip Bench Press

12-15 reps.

Use a Smith Machine for this, as it’s far safer.

  • Dips

20-25 reps.

  • Lying Triceps Extension

12-15 reps.

  • Bench Dips With Feet Elevated

12-15 reps.

Place feet on another bench or on an upright dumbbell.

  • Triceps Pushdown With Rope Attachment

12-15 reps.

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.

  • Plank

3 sets with 30 seconds under tension and 30 seconds rest.

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Sylvester Stallone workout for Rocky

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.

If you found today’s article interesting and useful, share this link so other people can discover it too.

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Who Is Russ Howe PTI?

Russ Howe PTI Sylvester StalloneRecently 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.

You can get more tips from Russ by hitting the button below and signing up to his free newsletter.

sylvester stallone arm workout

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