Sylvester Stallone Workout

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Sylvester Stallone would have to be in the short list of the most recognizable action stars of all time. Stallone may have been advancing in age but as shown in The Expendables trilogy, he remains in tip top shape. Want to know how he keeps that body? A look at the Sylvester Stallone workout reveals that this action superstar is a workaholic in the gym.

Stallone is almost 70 years old but he can put other younger men to shame by undressing and showing off his muscular frame. The “Rambo” and “Rocky” to the older generation can hang with the younger guys when it comes to bodybuilding. Stallone works out every day, with Mondays, Wednesdays and Fridays dedicated to working out the chest, back, shoulders, and arms. Every Tuesday, Thursday and Saturday, the focus of Stallone’s workout program is on the legs, rear deltoids, traps, and abs. And he doesn’t rest on Sundays as he devotes this day to cardiovascular training.

Below isSylvester Stallone workout routine:

Workout OptionsRepetition

Chest, Back and Abs

Incline Bench Press32-40
Dumbbell Flyes40-48
Grip Bench Press Aiming30-48
Wide Grip Chin Ups8-10
Bent Over One Arm Dumbbell Raises32-40
Close Grip Seated Rows40-48
Raised Leg Crunches30
Seated Extension24-30
Military Shoulder Press40
Side Dumbbell Raises40-48
Bent Over Dumbbell Flyes30-40
Barbell Curls24-30
Incline Seated Dumbbell Curls24-30
Concentration Curls40-48
Lying Dumbbell Raises40-48
Bent Over One Arm Dumbbell Raises30-36
Three Sets of Cable Pull Downs with Rope30-36
Alternating Leg Raises24-30
Decline Bench Sit-Ups24-30
Oblique Exercises18-24

Legs and Lower Body

Seated Calf Raises32-40
Standing Calf Raises40-48
Barbell Standing Calf Alternating Raises40-60
Incline Leg Press and Four Sets of Squats32-40
Seated Leg Extensions32-40
Ham String Curls40-48
Leg Extensions40-48
Stiff Dead Lift40-48
Bent Over Dumbbell Lateral Raises40
Cable Crossovers40-48
Reverse Pec Deck64
Barbell Shrugs32-40
Barbell Upright Rows32-40
Flat Bench Cable Rows32-40
Ab Crunches32-40
Oblique Crunches32-40
Cable Crunches32-40

Days 1, 3, and 5—Chest, Back and Abs

In the morning of Mondays, Wednesdays and Fridays, Stallone’s focus is on working out the chest, back, and abs. After warming up, he starts with four sets of incline bench press, doing 8 to 10 repetitions. He then follows it up with four sets of dumbbell flyes of 10 to 12 reps, then five sets of close grip bench press aiming for six to eight repetitions.

After a brief rest, he proceeds to perform six sets of 8-10 reps of wide grip chin ups. He continues the workout with four sets of bent over one arm dumbbell raises, aiming to do eight to ten repetitions of this exercise.

Stallone performs four sets of close grip seated rows, with 10 to 12 reps per set, then three sets of raised leg crunches of eight to 10 repetitions. He closes the morning session with three sets of seated extension, aiming to do eight to 10 reps.

The action star returns to the gym in the afternoon to focus on his shoulders and arms. He starts with four sets of military shoulder press of eight to 10 repetitions, then continues with four sets of side dumbbell raises with 10 to 12 repetitions per set.

Using the same dumbbells, Stallone performs five sets of bent over dumbbell flyes aiming to do six to eight repetitions. He continues with three sets of barbell curls with eight to 10 repetitions per set, and three sets of incline seated dumbbell curls of eight to 10 repetitions.

The workout proceeds with four sets of concentration curls of 10 to 12 reps, then four sets of lying dumbbell raises of the same number of repetitions. He also does three sets of bent over one arm dumbbell raises and three sets of cable pull downs with rope, with the same number of repetitions (10 to 12).

By this time, anyone would be exhausted but not Stallone. The guy would continue with three sets of alternating leg raises of eight to 10 reps, then followed by three sets of decline bench sit-ups of eight to 10 reps. He finishes the core exercises with three sets of oblique exercises with six to eight reps.

Days 2, 4 and 6- Legs and Lower body

Tuesdays, Thursdays and Saturdays are reserved for working out the legs. After warming up, Stallone will do four sets of seated calf raises aiming to do at least eight repetitions of this routine. He then follows it up with four sets of standing calf raises of 10 to 12 reps.

The workout continues with five sets of barbell standing calf alternating raises, which Stallone has to do eight to 12 times. He proceeds with four sets of incline leg press and four sets of squats.

Stallone further builds up power in his legs with four sets of seated leg extensions, with eight to 10 reps of this workout. He continues with four sets of ham string curls of 10 to 12 reps followed by four sets of leg extensions of 10 to 12 reps. He finishes his morning workout with four sets of stiff dead lift of 10 to 12 reps.

In the afternoons, the focus of the workouts would be on the rear deltoids, traps and abs as well. He starts with four sets of bent over dumbbell lateral raises with eight to 10 repetitions, and four sets of cable crossovers of 10 to 12 repetitions.

The workout then becomes more intense with four sets of reverse pec deck with Stallone having to complete at least eight reps for each side. Once he’s done, he would have to complete four sets of barbell shrugs and four sets of barbell upright rows.

Stallone will end his workout with four sets of flat bench cable rows, four sets of ab crunches, four sets of oblique crunches, and four sets of cable crunches with all exercises having eight to 10 repetitions.

Indeed, the Sylvester Stallone workout is not for the weak.