The overwhelming majority of men who own gym memberships will confess that the initial reason they became interested in building a ripped physique was seeing an action hero in a movie while growing up. It's not uncommon to hear movies like Conan and Rocky cited as huge gym influences. Many of them then try to follow the same workout routines of their chosen action hero. The Sylvester Stallone arm workout is a prime example of that mistake.
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.
This workout is broken up into four stages. They are aimed at biceps, forearms, triceps and a cool down. It is performed as a circuit, with one set of each exercise in the phase without rest being classed as one round of the circuit for that particular muscle. You need four rounds before you can move on to the next round.
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.
Incline Dumbbell Curl - 15 reps on an incline bench.
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 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 Chain Curls - Attach a free weight to a chain and hold the chain so the weight is hanging down. Now perform a curl, while twisting your palms to face away from you at the top of each rep. This engages the muscles in your biceps and forearms. Remember, the forearms are a lot smaller and the instability of a hanging plate is very noticeable, thus a lighter weight is required.
After four rounds of the biceps circuit, we move on to the second phase which focuses on our forearms in a lot more depth than most guys currently do in the gym. Try to perform 20 repetitions of Reverse Curls, Wrist Curls, Reverse Wrist Curls and Handshake Curls before finishing off by simply hanging from a pull up station for as long as possible to work on your grip strength.
The triceps section involves a few big moves to really get the blood pumping. It's the biggest muscle in this workout, so push yourself hard if you want to see an even better return on your results. The first move in this phase is Close-Grip Bench Press, which you owe 10 reps. Try to keep the elbows from flaring out as you perform this, to minimize chest and shoulder involvement.
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.
If you make it through this workout you will have a new found respect for the final physique you see on the movie screen the next time you watch a Hollywood action movie. It's simple yet brutal approach is deliberately misleading, leading many people to jump into it and regret it later on. Use lighter weights than you usually would because it is performed as a high intensity circuit, rather than a standard gym session.
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.
Try the sylvester stallone arm workout for yourself.
This workout is broken up into four stages. They are aimed at biceps, forearms, triceps and a cool down. It is performed as a circuit, with one set of each exercise in the phase without rest being classed as one round of the circuit for that particular muscle. You need four rounds before you can move on to the next round.
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.
Incline Dumbbell Curl - 15 reps on an incline bench.
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 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 Chain Curls - Attach a free weight to a chain and hold the chain so the weight is hanging down. Now perform a curl, while twisting your palms to face away from you at the top of each rep. This engages the muscles in your biceps and forearms. Remember, the forearms are a lot smaller and the instability of a hanging plate is very noticeable, thus a lighter weight is required.
After four rounds of the biceps circuit, we move on to the second phase which focuses on our forearms in a lot more depth than most guys currently do in the gym. Try to perform 20 repetitions of Reverse Curls, Wrist Curls, Reverse Wrist Curls and Handshake Curls before finishing off by simply hanging from a pull up station for as long as possible to work on your grip strength.
The triceps section involves a few big moves to really get the blood pumping. It's the biggest muscle in this workout, so push yourself hard if you want to see an even better return on your results. The first move in this phase is Close-Grip Bench Press, which you owe 10 reps. Try to keep the elbows from flaring out as you perform this, to minimize chest and shoulder involvement.
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.
If you make it through this workout you will have a new found respect for the final physique you see on the movie screen the next time you watch a Hollywood action movie. It's simple yet brutal approach is deliberately misleading, leading many people to jump into it and regret it later on. Use lighter weights than you usually would because it is performed as a high intensity circuit, rather than a standard gym session.
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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More help: Sought after online personal trainer Russ Howe PTI helps many people how to build their best body in the gym each day. See the complete guide to the full sylvester stallone arm workout via his fitness website today.
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