Over the last few years, the Sylvester Stallone Expendables workout has been one of the most requested items in the health and fitness industry. There's a lot of people out there who like to train with the same workout plan as their favorite celebrity and this type of query is now right up there with questions such as "Which whey protein should I use?"
Today you'll get a complete step-by-step guide showing every exercise in the workout. It'll also explain how many sets and reps are required from each exercise. []
We'll be focusing on all three areas of your arms today as we hit biceps, triceps and forearms in one punishing session which is split up into three phases, each of which cover an individual muscle. Let's begin with the biceps section.
The workout starts with one of the oldest moves in the book. You'll be performing twelve chin-ups before moving onto EZ-bar bicep curls to failure. Once failure has been reached, switch your grip to a wider stance and then push out a further six lifts. Incline hammer curls is next up on the list, with a further 12 repetitions.
At this stage most people start wondering what they have let themselves in for. The session moves on to the final two exercises in the biceps phase, which involve 12 reps of a high cable curl followed by 10 zottman curls.
Phase 2 lets your biceps rest up as we move down the arm to your forearm. We'll be using time-tested, battle-proven techniques here to sculpt an area of the body which most people neglect to train at all. Try forcing out 20 wrist curls, immediately followed by the same number of reps with a reverse grip. This is then backed up with 30 handshake curls and nicely finished by a timed hang to failure.
Each exercise in the triceps phase is sandwiched by a set of dips to failure. Dips are a proven, time-tested bodybuilding favorite which have remained popular in the fitness industry throughout the years. Begin with close-grip bench press for twelve repetitions before the first bout of dips. Then, swiftly move into triceps skull crushers for twelve more repetitions before another bout of dips. The final move is a rope push down.
Most of the exercises in this plan will seem familiar to anybody who exercises regularly, with the possible exception of handshake curls. What may shock you, however, is the circuit style nature of the plan itself. This isn't performed in straight sets, it's performed as a circuit. Each phase is done 4 times over.
For those who have time, the plank position and a set of close-grip push-ups are usually used as a wrapping up phase after the main body of work has been completed.
If you are relatively new to the gym then you might wish to stay away from the Sylvester Stallone Expendables workout until you have got a few months worth of training under your belt first. It's a tough challenge for most, so scale it down to two or three rounds in each phase if you need to and then gradually step it up when you feel your fitness improving.
Today you'll get a complete step-by-step guide showing every exercise in the workout. It'll also explain how many sets and reps are required from each exercise. []
We'll be focusing on all three areas of your arms today as we hit biceps, triceps and forearms in one punishing session which is split up into three phases, each of which cover an individual muscle. Let's begin with the biceps section.
The workout starts with one of the oldest moves in the book. You'll be performing twelve chin-ups before moving onto EZ-bar bicep curls to failure. Once failure has been reached, switch your grip to a wider stance and then push out a further six lifts. Incline hammer curls is next up on the list, with a further 12 repetitions.
At this stage most people start wondering what they have let themselves in for. The session moves on to the final two exercises in the biceps phase, which involve 12 reps of a high cable curl followed by 10 zottman curls.
Phase 2 lets your biceps rest up as we move down the arm to your forearm. We'll be using time-tested, battle-proven techniques here to sculpt an area of the body which most people neglect to train at all. Try forcing out 20 wrist curls, immediately followed by the same number of reps with a reverse grip. This is then backed up with 30 handshake curls and nicely finished by a timed hang to failure.
Each exercise in the triceps phase is sandwiched by a set of dips to failure. Dips are a proven, time-tested bodybuilding favorite which have remained popular in the fitness industry throughout the years. Begin with close-grip bench press for twelve repetitions before the first bout of dips. Then, swiftly move into triceps skull crushers for twelve more repetitions before another bout of dips. The final move is a rope push down.
Most of the exercises in this plan will seem familiar to anybody who exercises regularly, with the possible exception of handshake curls. What may shock you, however, is the circuit style nature of the plan itself. This isn't performed in straight sets, it's performed as a circuit. Each phase is done 4 times over.
For those who have time, the plank position and a set of close-grip push-ups are usually used as a wrapping up phase after the main body of work has been completed.
If you are relatively new to the gym then you might wish to stay away from the Sylvester Stallone Expendables workout until you have got a few months worth of training under your belt first. It's a tough challenge for most, so scale it down to two or three rounds in each phase if you need to and then gradually step it up when you feel your fitness improving.
About the Author:
About the author: Russ Howe PTI will guide you through the sylvester stallone expendables workout in today's clip. Additionally, learn what supplements to take to suit your goal in his latest free guide.
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