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 bicep-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
Today’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 2, this will certainly help you get there.
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 DB Hammer Curls: 10-12 reps per side.
High Cable Curls: 10-12 reps. Hold and squeeze forcefully at the top of the movement for extra impact.
Zottman Curls: 10-12 reps.
Phase 2: Forearms
Wrist Curls: 20-25 reps.
Reverse Wrist Curls: 20-25 reps.
Handshake Curls: 25-30 reps.
Hang From Monkey Bars: Upto 2 minutes
Phase 3: Triceps
Explosive Close-Grip Bench Press: Use a Smith Machine for this, as it’s far safer. 12-15 reps.
Dips: 20-25 reps.
Lying Triceps Extension: 12-15 reps.
Bench Dips with Feet Elevated: Go to failure.
Triceps Pushdown with Rope Attatchment: 12-15 reps.
Phase 4: Wrapping Up
Close-Grip Push-Ups: Go to failure.
Plank: 3 sets with 30 seconds under tension and 30 seconds rest in between the next set.
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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 by then you should be literally struggling to push out another rep.
For those not familiar with Handshake Curls (from the forearm phase), 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.
During Zottman Curls (from the biceps phase) Stallone adopts a piece of equipment known as a Bandbell rather than using DB’s. A Bandbell is essentially a dumbbell which has the weight hanging from it, thus creating extra tension through sheer unsteadiness. You could go for a standard DB approach here or perhaps utilize a chain through a weight plate if you’d like to create that same ‘unsteady’ effect.
Again; this workout is tough.
If you are brand new to training with weights I’d definitely recommend avoiding this for now and coming back to tackle it when you feel ready. If you do feel ready, then let’s go….
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 Rock Shoulder Workout, the Terry Crews Back Workout and the Arnold Schwarzenegger 2013 HIIT Workout right here on my blog.
Be sure to e-mail the link to today’s workout to any gym buddies who will be up for this brutal challenge, and let me know how you fare via my facebook page.
Today’s session is just one of the the many biceps-blasting, triceps-shredding workouts featured in my exclusive 4 week workout program ‘Biceps Boom – Big Arms In 4 Weeks‘. Pick it up.
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Who Is Russ Howe PTI?
Celebrity trainer and author of Biceps Boom, Russ is the UK’s most followed personal trainer with over 34,000 followers and subscribers to his weekly fitness tips and workout programs. A Lifetime certified personal trainer and Premier certified Kettlebell instructor, Russ was recently selected as a premium trainer on Yoga & Fitness Television.
In the gym, Russ’ clients have ranged from busy mums and dads, mixed martial artists, athletes, bodybuilders, models, actors and actresses. He’s also worked alongside the UK government for 7 years in a venture to combat childhood obesity in the country.