How To Chisel Your Biceps Like Sylvester Stallone
Most guys who have exercised in a gym at some point in their lives have done so because they want to obtain the lean look of their favorite action movie star. However, finding the Sylvester Stallone arm workout is certainly easier than actually doing it for real, as you are about to find out.
However, you would be wise to avoid the common mistake of presuming that movie stars have a secret formula or an easy way to sculpt the end product which you see on the silver screen. They do not.
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 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.
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.
Flat Cable Curls - Pull a flat bench underneath a cable pulley station and lie on it. Curl down towards your head. The constant tension provided by the cables will make this variation of a curl much more difficult, so aim for 15 reps with a significantly lighter load.
Zottman Curl - Bring your forearms into the equation for the final 10 reps of the biceps section with this move. It's a regular biceps curl twinned with a great forearm builder by simply putting a twist at the top of the motion so that your wrist is facing away from you. You need 12 reps here.
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.
After four rounds of each phase, you will be feeling pretty exhausted by the time you round out the triceps phase. There is only a cool down phase remaining. It is always advisable to do a cool down, particularly after a session as brutal as this one, because it will help you to prevent blood pooling and feeling faint. The cool down only consists of two exercises - holding the plank to failure three times and a set of close-grip push ups to failure.
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.
However, you would be wise to avoid the common mistake of presuming that movie stars have a secret formula or an easy way to sculpt the end product which you see on the silver screen. They do not.
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!
Try the sylvester stallone arm workout for yourself.
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.
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.
Flat Cable Curls - Pull a flat bench underneath a cable pulley station and lie on it. Curl down towards your head. The constant tension provided by the cables will make this variation of a curl much more difficult, so aim for 15 reps with a significantly lighter load.
Zottman Curl - Bring your forearms into the equation for the final 10 reps of the biceps section with this move. It's a regular biceps curl twinned with a great forearm builder by simply putting a twist at the top of the motion so that your wrist is facing away from you. You need 12 reps here.
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.
After four rounds of each phase, you will be feeling pretty exhausted by the time you round out the triceps phase. There is only a cool down phase remaining. It is always advisable to do a cool down, particularly after a session as brutal as this one, because it will help you to prevent blood pooling and feeling faint. The cool down only consists of two exercises - holding the plank to failure three times and a set of close-grip push ups to failure.
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.
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Further details: Popular online personal trainer Russ Howe PTI helps many people how to build leaner physiques in the gym and at home. See the complete guide to the full sylvester stallone arm workout for free on his website.
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