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If you asked 100 men why they first joined a gym and started lifting weights, a large portion of them would reference an action movie such as Rambo as their primary influence for making the first step into the fitness community. However, dreaming of owning an action hero physique and actually doing it are two very different things, as you are about to find out when we tackle the Sylvester Stallone arm workout below.
Many people go on to discover that the workout is then much more difficult than they initially expected it to be. The finely tuned machine you see on the silver screen at your local multiplex cinema wasn't built overnight.
Sylvester Stallone in particular is noted for his almost fanatical devotion to his fitness routine, with many co-stars telling stories of how they had never known a man to train as hard as him for a film.
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.
Dumbbell Hammer Curl - Go quite heavy on this exercise for 12 reps while your biceps are still at their full ability.
Incline Dumbbell Curl - 15 reps on an incline bench.
Biceps Curl using an EZ bar - The fundamental biceps exercise, perform 12 reps using a regular grip before switching to a much harder wide grip and forcing out a few more.
Lying Cable Curls - Wheel a bench underneath a dual cable station and attach a straight bar to a high pulley. Perform curls while lying on the bench, curling towards your head. The gravity and cable working against you will ensure that this is a very difficult exercise indeed. Aim for 15 reps on a relatively light weight.
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.
Following 4 brutal rounds of the biceps phase, the forearm specific section awaits your attention. Combine Reverse Curls, Wrist Curls, Handshake Curls and Reverse Wrist Curls in a circuit for 25 reps each before finishing off each round with a 30 second timed hang.
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.
Only a cool down phase remains, but by this point in time you might be tempted to quit. That would be a bad idea, as cool downs have been shown to help prevent blood pooling and dizziness. It only consists of a Plank held t failure three times and a closing out set of close-grip push ups.
The time and dedication which goes into building a physique for the big screen is quite daunting. Rome was not built in a day, as they say, and this workout is certainly structured with that quote in mind. The high intensity circuit style often tricks people into thinking it's going to be easy. You will increase your chances of success if you don't make that mistake.
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.
Many people go on to discover that the workout is then much more difficult than they initially expected it to be. The finely tuned machine you see on the silver screen at your local multiplex cinema wasn't built overnight.
Sylvester Stallone in particular is noted for his almost fanatical devotion to his fitness routine, with many co-stars telling stories of how they had never known a man to train as hard as him for a film.
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.
Dumbbell Hammer Curl - Go quite heavy on this exercise for 12 reps while your biceps are still at their full ability.
Incline Dumbbell Curl - 15 reps on an incline bench.
Biceps Curl using an EZ bar - The fundamental biceps exercise, perform 12 reps using a regular grip before switching to a much harder wide grip and forcing out a few more.
Lying Cable Curls - Wheel a bench underneath a dual cable station and attach a straight bar to a high pulley. Perform curls while lying on the bench, curling towards your head. The gravity and cable working against you will ensure that this is a very difficult exercise indeed. Aim for 15 reps on a relatively light weight.
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.
Following 4 brutal rounds of the biceps phase, the forearm specific section awaits your attention. Combine Reverse Curls, Wrist Curls, Handshake Curls and Reverse Wrist Curls in a circuit for 25 reps each before finishing off each round with a 30 second timed hang.
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.
Only a cool down phase remains, but by this point in time you might be tempted to quit. That would be a bad idea, as cool downs have been shown to help prevent blood pooling and dizziness. It only consists of a Plank held t failure three times and a closing out set of close-grip push ups.
The time and dedication which goes into building a physique for the big screen is quite daunting. Rome was not built in a day, as they say, and this workout is certainly structured with that quote in mind. The high intensity circuit style often tricks people into thinking it's going to be easy. You will increase your chances of success if you don't make that mistake.
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.
About the Author:
More tips: Established online personal trainer Russ Howe PTI teaches many people how to build leaner physiques in the gym and at home. Get your quick guide to the full sylvester stallone arm workout for free on his website.
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