Most guys who have exercised in a gym at some point in their lives have done so because they want to obtain the lean look of their favorite action movie star. However, finding the Sylvester Stallone arm workout is certainly easier than actually doing it for real, as you are about to find out.
Looking at the super lean physique you see on screen in the final product, it would be quite foolish to walk into a workout like this with ambitions of taking it easy. Use that vision of the end result as a barometer to tell you that this is going to be very tough.
One particular action star, Sylvester Stallone, is well known for his intense workout schedule and it would be ill advised to attempt a full scale workout in his style without first familiarizing yourself with the surroundings at your local gym for a few months.
The workout in question today is a four phase attack on biceps, triceps and forearms. It is to be performed as a circuit workout, with four rounds of a section required in order to progress to the next phase of the workout.
Hammer Curl with dumbbells - Feel free to go quite heavy, given that this is the first exercise and your muscles will still be very fresh. Aim for around 12 reps.
Dumbbell Curl on an incline bench - 15 reps with a bench set to a 45 degree angle.
Biceps Curl - The old classic exercise is yours for 12 reps. After reaching 12 reps, switch to a wide grip and try to push out up to six more.
Lying Cable Curl - Line a bench underneath a cable station and perform a curl down towards your head on the bench. This needs 15 reps and you might find that you need to use a lighter weight than expected, due to the constant tension of the cables and the burning in your arms at this point.
Twisting Wrist Curls - Otherwise known as Zottman Curls, this exercise incorporates the forearms into the move by twisting the palms to face away from you at the top of every repetition. Try to force out 12 in total.
Phase two begins with Reverse Curls, an often overlooked exercise which will not only help you to develop your forearms but also minimize the gap at the bottom of your biceps muscle. 15 repetitions will suffice. This exercise is paired with Wrist Curls and Reverse Wrist Curls, which both need 20 repetitions each, before performing a timed hang from a monkey bar for as long as you can hold it. The forearm round is finished off with one of Sly's favorite moves, Handshake Curls. This move needs 30 reps with a light weight, and simulates a handshaking motion with a dumbbell.
Triceps are the biggest muscle involved in this particular gym session and it is important to remember that factor when deciding upon what weight to use. Go as heavy as possible for the reps prescribed to maximize your results. It begins with a set of 10 Close-Grip Bench Presses.
After getting that out of the way, you can move on to Bench Dips to failure. We will immediately follow this up with a set of 12 Triceps Pushdowns and more Dips to failure, before rounding out the phase with 20 Triceps Kickbacks.
After four rounds of each phase, you will be feeling pretty exhausted by the time you round out the triceps phase. There is only a cool down phase remaining. It is always advisable to do a cool down, particularly after a session as brutal as this one, because it will help you to prevent blood pooling and feeling faint. The cool down only consists of two exercises - holding the plank to failure three times and a set of close-grip push ups to failure.
Upon completion of this workout you will probably have a huge amount of respect the next time you see an action hero on the big screen with a sculpted, lean physique. The exercises are simple and proven, but the high intensity circuit approach puts a totally new spin on things and proves to be the downfall of most participants.
While everybody has aspirations to train like their favorite action movie star, the Sylvester Stallone arm workout is not for everyone. Before you attempt it, look through each of the exercises and decide upon using significantly lighter weights than you usually would for each move.
Looking at the super lean physique you see on screen in the final product, it would be quite foolish to walk into a workout like this with ambitions of taking it easy. Use that vision of the end result as a barometer to tell you that this is going to be very tough.
One particular action star, Sylvester Stallone, is well known for his intense workout schedule and it would be ill advised to attempt a full scale workout in his style without first familiarizing yourself with the surroundings at your local gym for a few months.
The workout in question today is a four phase attack on biceps, triceps and forearms. It is to be performed as a circuit workout, with four rounds of a section required in order to progress to the next phase of the workout.
Hammer Curl with dumbbells - Feel free to go quite heavy, given that this is the first exercise and your muscles will still be very fresh. Aim for around 12 reps.
Dumbbell Curl on an incline bench - 15 reps with a bench set to a 45 degree angle.
Biceps Curl - The old classic exercise is yours for 12 reps. After reaching 12 reps, switch to a wide grip and try to push out up to six more.
Lying Cable Curl - Line a bench underneath a cable station and perform a curl down towards your head on the bench. This needs 15 reps and you might find that you need to use a lighter weight than expected, due to the constant tension of the cables and the burning in your arms at this point.
Twisting Wrist Curls - Otherwise known as Zottman Curls, this exercise incorporates the forearms into the move by twisting the palms to face away from you at the top of every repetition. Try to force out 12 in total.
Phase two begins with Reverse Curls, an often overlooked exercise which will not only help you to develop your forearms but also minimize the gap at the bottom of your biceps muscle. 15 repetitions will suffice. This exercise is paired with Wrist Curls and Reverse Wrist Curls, which both need 20 repetitions each, before performing a timed hang from a monkey bar for as long as you can hold it. The forearm round is finished off with one of Sly's favorite moves, Handshake Curls. This move needs 30 reps with a light weight, and simulates a handshaking motion with a dumbbell.
Triceps are the biggest muscle involved in this particular gym session and it is important to remember that factor when deciding upon what weight to use. Go as heavy as possible for the reps prescribed to maximize your results. It begins with a set of 10 Close-Grip Bench Presses.
After getting that out of the way, you can move on to Bench Dips to failure. We will immediately follow this up with a set of 12 Triceps Pushdowns and more Dips to failure, before rounding out the phase with 20 Triceps Kickbacks.
After four rounds of each phase, you will be feeling pretty exhausted by the time you round out the triceps phase. There is only a cool down phase remaining. It is always advisable to do a cool down, particularly after a session as brutal as this one, because it will help you to prevent blood pooling and feeling faint. The cool down only consists of two exercises - holding the plank to failure three times and a set of close-grip push ups to failure.
Upon completion of this workout you will probably have a huge amount of respect the next time you see an action hero on the big screen with a sculpted, lean physique. The exercises are simple and proven, but the high intensity circuit approach puts a totally new spin on things and proves to be the downfall of most participants.
While everybody has aspirations to train like their favorite action movie star, the Sylvester Stallone arm workout is not for everyone. Before you attempt it, look through each of the exercises and decide upon using significantly lighter weights than you usually would for each move.
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Further details: Popular online personal trainer Russ Howe PTI helps many people how to build leaner physiques in the gym each day. Get your quick guide to the full sylvester stallone arm workout for free on his website.
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