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.
If you found today’s article interesting and useful, share the link either socially or via e-mail so other people can discover it and tackle the workout too.
Next, explode your arms by treating yourself to the full Biceps Boom workout programme.
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Who Is Russ Howe PTI?
Celebrity trainer and author of ‘Biceps Boom‘, Russ is a H2N Nutrition sponsored athlete. Russ is also the UK’s most followed personal trainer with over 34,500 followers and subscribers to his weekly fitness tips and workout programs.
A Lifetime certified advanced personal trainer and Premier Global certified Kettlebell instructor, Russ was recently highlighted as a top premium personal trainer on Yoga & Fitness Television.
In the gym, Russ’ clients range from models, actors and actresses, athletes, busy mums and dads, mixed martial artists and bodybuilders. He’s also worked alongside the UK government for 7 years in a venture to combat childhood obesity in England.