Arm Exercises

Sylvester Stallone's Full Arms Routine

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

tallone-expendables-sly
Duration 30 min.
Exercises 15
Equipment Yes

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.

Biceps Circuit

Exercise 1A.

Underhand-Grip Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar, Bench How to
Underhand-Grip Lat Pulldown thumbnail
-- sets
10-15 reps
-- rest
Use a narrow grip.

Exercise 1B.

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
-- sets
to failure reps
-- rest
Perform with close-grip.

Exercise 1C.

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
-- sets
6-8 reps
-- rest
Perform with wide-grip.

Exercise 1D.

Dumbbell Hammer Curl You'll need: Dumbbells How to
Dumbbell Hammer Curl thumbnail
-- sets
10-12 per side reps
-- rest

Exercise 1E.

High-cable Curl You'll need: Cable Machine How to
High Cable Curls thumbnail
-- sets
10-12 reps
-- rest
Hold and squeeze forcefully at the top of each rep.

Exercise 1F.

Reverse Barbell Curl You'll need: Barbell
exercise image placeholder
-- sets
10-12 each reps
No rest between exercises rest

Forearms Circuit

Exercise 1A.

Dumbbell Wrist Curl You'll need: Barbell, Bench, Dumbbells How to
Dumbbell Wrist Curl thumbnail
-- sets
25 reps
-- rest

Exercise 1B.

Dumbbell Reverse Wrist Curl You'll need: Bench, Dumbbells How to
Dumbbell Reverse Wrist Curl thumbnail
-- sets
25 reps
-- rest

Exercise 1C.

Paloff Press Iso Hold You'll need: Cable Machine How to
Paloff Press thumbnail
-- sets
25-30 reps
-- rest

Exercise 1D.

Monkey Bar Hang You'll need: Pullup Bar How to
Monkey Bar Hang thumbnail
-- sets
120 sec reps
-- rest

Triceps Circuit

Exercise 1A.

Close-Grip Barbell Bench Press You'll need: Barbell, Bench How to
Close-Grip Barbell Bench Press thumbnail
-- sets
12 reps
-- rest
Perform on Smith machine in ‘plyo’ fashion, with an explosive release and catch going back down.

Exercise 1B.

Bodyweight Dip You'll need: Dip Station How to
Bodyweight Dip thumbnail
-- sets
20-25 reps
-- rest

Exercise 1C.

Skull Crusher You'll need: Dumbbells How to
Skull Crusher thumbnail
-- sets
12-15 reps
-- rest

Exercise 1D.

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
-- sets
to failure reps
-- rest
Perform on a power plate.

Exercise 1E.

Pushdown You'll need: Adjustable Cable Machine How to
triceps pushdown thumbnail
-- sets
12-15 reps
-- rest
Grapple grips are short, thick cable attachments. Increase grip size with each successive set.

Exercise 2A.

Diamond Pushup You'll need: No Equipment How to
Diamond Pushup thumbnail
-- sets
to failure reps
-- rest
Keep elbows tight.

Exercise 2B.

Plank
Up-Down Plank thumbnail
-- sets
to failure reps
30 sec, repeat superset, rest 60 sec, repeat once more rest
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