Sylvester Stallone Workout Routine

Sylvester Stallone is an American actor, screen writer, producer, and director. Stallone gained worldwide fame with his starring role in the smash hit Rocky(1976). He has done a huge number of movies in his career and has received great acclamation for the same. Few of his great movies are: Reach me, Rambo, The Expendables, Daylight, Cop land, Capone, No place to hide, Oscar, Lock up, and many many more. Sylvester Stallone has arguably one of the best physiques in Hollywood – especially when you consider that he is now 70 years old. For the Rocky movies, Stallone employed former Mr. Olympia and friend of Arnold Schwarzenegger, Franco Colombo as his trainer and the change in his physique from Rocky I to Rocky IV is remarkable.

BIO-DATA


  • Born Name :- Sylvester Gardenzio Stallone 
  • Nicknames :- Sly, The Italian Stallion
  • Born :- July 6, 1946 New York City, New York, U.S.
  • Residence :- Beverly Hills, California, U.S.
  • Occupation :- Actor, screenwriter and film director
  • Net worth :- $400 million
  • Education :- Miami Dade College University of Miami
  • Spouse :- Sasha Czack (1974–85), Brigitte Nielsen (1985–87), Jennifer Flavin ( 1997)
  • Children :- 5
  • Father :- Frank Stallone, Sr.
  • Mother :- Jacqueline Stallone
  • Siblings :- Dante Stallone, Toni D’Alto, Frank Stallone
  • Zodiac Sign :- Cancer


BODY MEASUREMENT 

  • Height :- 5′ 10″ (1.77 m)
  • Weight :- 84 kg (185 lbs)
  • Chest :- 44 inches
  • Waist :- 32 inches
  • Biceps :- 17.5 inches
  • Eye Color :- Brown
  • Hair Color :- Dark brown


DIET

Before Breakfast 

  1. 1 glass of liquid amino acids
Breakfast 
  1. 3 eggs white
  2. 4 figs
  3. Half yolk
  4. Oatmeal 
  5. Toasted pumpernickel bread
  6. Fresh papaya
Lunch
  1. Salad
  2. Broiled skinless chicken
  3. Broiled squash 
  4. Figs or berries
Dinner
  1. Broiled fish
  2. Salad
  3. Steamed spinach 
  4. Slices of dark high-fibre toasted bread
  5. Chicken
  6. Fish
  7. Veal ( Occasionally) 


ROUTINE 


Monday/Wednesday/Friday
Morning :- Chest + Back + Abs Cardio
Afternoon :- Shoulders + Arms + Abs + Cardio


Tuesday/Thursday/Saturday

Morning :- Calves + Thighs Cardio

Afternoon :- Rear Delts + Traps + Abs + Cardio


Sunday
Rest



EXERCISES 



Monday, Wednesday & Friday

Morning ( Chest / Back / Abs / Cardio ) 

  1. Incline Bench Press ( 4 sets of 8-10 reps) 

  2. DB Flyes ( 4 sets of 10-12 reps) 

  3. Close Grip Bench Press ( 5 sets of 6-8 reps) 

  4. Wide Grip Chin-ups ( 6 sets of 8-10 reps) 

  5. Bent Over DB Raise ( 4 sets of 8-10 reps) 

  6. Seated Cable Rows ( 4 sets of 10-12 reps) 

  7. Raised Leg Crunches ( 4 sets of 15-20 reps) 

  8. Leg Raise ( 4 sets of 15-20 reps)

     

  9. Treadmill 

Afternoon ( Shoulders / Arms / Abs / Cardio) 

  1. Military Shoulder Press ( 4 sets of 8-12 reps) 

  2. Lateral Raise ( 4 sets of 10-12 reps) 

  3. Bent Over DB Flyes ( 5 sets of 8-10 reps) 

  4. Lying DB Raise ( 3 sets of 8-12 reps) 

  5. Bent Over DB Raise ( 3 sets of 8-12 reps) 

  6. Barbell Curl ( 3 sets of 8-12 reps) 

  7. Incline DB Curl ( 3 sets of 8-12 reps) 

  8. Concentration Curls ( 4 sets of 10-12 reps) 

  9. Alternative Leg Raise ( 3 sets of 15-20 reps) 

  10. Decline Bench Sit-ups ( 3 sets of 15-20 reps) 

  11. Oblique Crunches ( 3 sets of 15-20 reps) 

  12. Treadmill 


Tuesday, Thursday & Saturday 

Morning ( Calves / Thighs / Cardio) 

  1. Seated Calf Raise ( 4 sets of 8-12 reps) 

  2. Standing Calf Raise ( 4 Sets of 10-12 reps) 

  3. Barbell Standing Calf Raise ( 4 sets of 8-10 reps) 

  4. Leg Press ( 4 sets of 8-10 reps) 

  5. Squats ( 4 sets of 8-10 reps) 

  6. Leg Extension ( 4 sets of 8-10 reps) 

  7. Lying Leg Curls ( 4 sets of 10-12 reps) 

  8. Leg Curl ( 4 sets of 10-12 reps) 

  9. Stiff-Leg Deadlifts ( 4 sets of 10-12 reps) 

  10. Treadmill 

Afternoon ( Rear Deltoids / Traps / Abs / Cardio) 

  1. Bent Over DB Raise ( 4 sets of 8-10 reps) 

  2. Cable Crossovers ( 4 sets of 10-12 reps) 

  3. Reverse Pec Deck ( 4 sets of 8-12 reps) 

  4. Shrugs ( 4 sets of 8-10 reps) 

  5. Upright Barbell Row ( 4 sets of 8-10 reps) 

  6. Face Pull ( 4 sets of 8-10 reps) 

  7. Crunches ( 4 sets of 15-20 reps) 

  8. Oblique Crunches ( 4 sets of 15-20 reps) 

  9. Cable Crunches ( 4 sets of 10-12 reps) 

  10. Treadmill 



FULL WORKOUT PLAN






Quote
I believe there’s an inner power that makes winners or losers. 
And the winners are the ones who really listen to the truth of their hearts.
-Sylvester Stallone


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s