By Russ Howe
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.
The workout Sly Stallone used to build his sculpted arms is renowned for it’s simplicity and it’s brutality. While the exercises are very basic, the techniques deployed are certainly not basic!
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.
Dumbbell Curl on an incline bench – 15 reps with a bench set to a 45 degree angle.
Biceps Curl using an EZ bar – The fundamental biceps exercise, perform 12 reps using a regular grip before switching to a much harder wide grip and forcing out a few more.
Lying Cable Curl – Line a bench underneath a cable station and perform a curl down towards your head on the bench. This needs 15 reps and you might find that you need to use a lighter weight than expected, due to the constant tension of the cables and the burning in your arms at this point.
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.
Following 4 brutal rounds of the biceps phase, the forearm specific section awaits your attention. Combine Reverse Curls, Wrist Curls, Handshake Curls and Reverse Wrist Curls in a circuit for 25 reps each before finishing off each round with a 30 second timed hang.
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.
Bench Dips form a large part of this phase. Perform them to failure before moving onto a set of 12 Triceps Pushdowns with a rope attachment. Then go back into dips until you reach failure again and finish off with 20 Dumbbell 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.
Upon completion of this workout you will probably have a huge amount of respect the next time you see an action hero on the big screen with a sculpted, lean physique. The exercises are simple and proven, but the high intensity circuit approach puts a totally new spin on things and proves to be the downfall of most participants.
The Sylvester Stallone arm workout is one of the oldest and most effective ways to blast your arms with a completely new approach. It is a well known workout and one which has been attempted many times in gyms around the world. Now it’s your turn.
How To Chisel Your Biceps Like Sylvester Stallone
Biceps, Bodybuilding
via Losing Weight Exp http://losingweightexp.blogspot.com/2013/09/how-to-chisel-your-biceps-like.html
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