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Arm Exercises

Sylvester Stallone’s Full Arms Routine

Sly keeps himself well-armed with nonstop, all-out action.

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  • 30 min.

  • 15

  • Yes

tallone-expendables-sly
tallone-expendables-sly

Sly trains fast, moving from exercise to exercise without rest. Not only does this get him muscular, but it conditions him, as well. The following biceps, forearms, and triceps routines should each be done for 4-5 cycles without rest. This will ensure maximum muscle growth so you can start building guns like the big boys.

Routine

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Biceps Circuit

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 15

Underhand-Grip Lat Pulldown

Equipment
Adjustable Cable Machine, Bench, Lat Pulldown Bar
Sets
--
Reps
10-15
Rest
--
Play How to
Use a narrow grip.
Exercise 2 of 15

Barbell Biceps Curl

Equipment
Barbell
Sets
--
Reps
to failure
Rest
--
Play How to
Perform with close-grip.
Exercise 4 of 15

Dumbbell Hammer Curl

Equipment
Dumbbells
Sets
--
Reps
10-12 per side
Rest
--
Play How to
Exercise 5 of 15

High-cable Curl

Equipment
Cable Machine
Sets
--
Reps
10-12
Rest
--
How to
Hold and squeeze forcefully at the top of each rep.
Exercise 6 of 15

Reverse Barbell Curl

Equipment
Barbell
Sets
--
Reps
10-12 each
Rest
No rest between exercises

Forearms Circuit

Exercise
Equipment
Sets
Reps
Rest
Exercise 7 of 15

Dumbbell Wrist Curl

Equipment
Barbell, Bench, Dumbbells
Sets
--
Reps
25
Rest
--
Play How to
Exercise 8 of 15

Dumbbell Reverse Wrist Curl

Equipment
Bench, Dumbbells
Sets
--
Reps
25
Rest
--
Play How to

Triceps Circuit

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 15

Close-Grip Barbell Bench Press

Equipment
Barbell, Bench
Sets
--
Reps
12
Rest
--
Play How to
Perform on Smith machine in ‘plyo’ fashion, with an explosive release and catch going back down.
Exercise 12 of 15

Bodyweight Dip

Equipment
Dip Station
Sets
--
Reps
20-25
Rest
--
Play How to
Exercise 14 of 15

Bench Dip

Equipment
Bench
Sets
--
Reps
to failure
Rest
--
Play How to
Perform on a power plate.
Exercise 15 of 15

Pushdown

Equipment
Adjustable Cable Machine
Sets
--
Reps
12-15
Rest
--
How to
Grapple grips are short, thick cable attachments. Increase grip size with each successive set.
Exercise 16 of 15

Diamond Pushup

Equipment
No Equipment
Sets
--
Reps
to failure
Rest
--
Play How to
Keep elbows tight.
Exercise 17 of 15

Plank

Equipment
Sets
--
Reps
to failure
Rest
30 sec, repeat superset, rest 60 sec, repeat once more
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