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Sylvester Stallone’s Expendables Arm Workout

by Adam Clark on August 15, 2014
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The Expendables” series is back for a third round and the pulse-pounding, action-packed movie has its star-studded cast together again. It is the pound-for-pound, muscle-for-muscle king of action movies. Its main character is played by one of the muscle kings himself, Sylvester Stallone. Whether he is playing Rocky, Rambo or Barney Ross in “The Expendables” series, Stallone is flexing his muscles and taking down the bad guys. He is now 68 years old, but you would never know it with his vigorous workout regimen. Most people his age are playing golf and living in a retirement home, but Stallone is in the gym keeping up with his bodybuilder physique. To keep his arms in peak shape and 18” biceps still pumping, Stallone performs a workout that hits his arm muscles from all angles. Here is his workout, courtesy of Muscle & Fitness Magazine:

Sylvester Stallone Expendables Workout

Perform all six exercises of the workout in order. Rest 2-3 minutes between each set to recover. The workout is divided into three exercises for the triceps and three exercises for the biceps.

Sylvester Stallone Triceps Workout

Triceps Rope Pressdown – 3 sets of 8-10 reps

Face the high pulley and grasp the rope attachment with a neutral grip (palms facing each other). Keeping your elbows tucked into your sides, push the rope down until your arms are fully extended. Turn palms down at the bottom.

Single-arm Overhead Triceps Extension – 3 sets of 8-10 reps for each arm

Standing upright, position a dumbbell over your head with your arm straight up. Keeping your upper arm vertical throughout the exercise, lower the dumbbell behind your neck. Extend your arm until it is straight.

Close-grip Pushup – 2 sets of AMAP (As many as possible)

Lie in a prone position with your hands in a close-grip position (slightly inside the shoulders). Keeping your body parallel with the floor, lower yourself by bending the arms and then pushing up until your arms are fully extended.

Sylvester Stallone Biceps Workout

Chin-up – 3 sets of AMAP

Grasp the pull-up bar with and underhand grip. Pull the body up until your elbows are out at your sides. Lower your body until your arms are fully extended.

Straight-bar Curl – 3 sets of 8-10 reps

Grasp a barbell with an underhand shoulder-width grip. With your elbows tucked into your sides, raise the bar until your forearms are vertical. Slowly lower the bar until your arms are fully extended.

Cable Curl – 2 sets of 6-8 reps

Grasp the low pulley cable bar with an underhand grip and hands shoulder-width apart. With your elbows tucked into your sides, raise the bar until your forearms are vertical. Slowly lower the cable bar until your arms are fully extended.

Want to have badass arms like Stallone? Add this to your weekly workout and you’ll put on some serious arm mass and feel an arm pump you’ve never felt before.

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Adam Clark
Adam is a Maine-based fitness professional whose client base ranges from teenage athletes to middle-aged adults looking to lose a few pounds to cardiac rehab patients. He enjoys coaching people of all shapes and sizes and finds nothing more satisfying than seeing a client put in the hard work to smash their fitness goals.

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