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 arm circuit is split into 4 stages, running through each muscle in the arm by itself to allow for greater focus on the area in question. We will cover a section for biceps, forearms, triceps and a cool down phase. Each phase is performed as a circuit four times.
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.
EZ Bar Curls - Start with 12 standard-grip curls before switching to a wide-grip and forcing out as many reps as you can before failure. This is where most people begin to struggle with the biceps phase, so use a lighter weight if necessary.
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.
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 workout's final stage features it's largest muscle group, the triceps. Go heavy to obtain maximum results but also bear in mind how fatigued you will feel at this point. The first exercise in this phase is Close-Grip Barbell Bench Press for 10 repetitions.
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.
For the cool down phase, you will need to perform three body weight planks for 30 seconds each and one single set of Close-Grip Push Ups. Don't be fooled into skipping the cool down phase, for it is vital to ensuring you get maximum results and recovery from your gym session.
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.
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