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Tue, Thu and Sat Afternoon Workout

Sylvester Stallone Workout Tuesday, Thursday & Saturday
Afternoon RoutineRear Deltoids / Traps / Abs
Exercise Sets Reps Notes
1 Bent over dumbbell raise lateral 4 8-10

2 Cable crossovers 4 10-12

3 Reverse pec deck 8-12

4 Barbell s!ru"s #ront 4 8-10

5 Barbell upri"!t ro$s 4 8-10

6 %lat benc! cable ro$s to neck 4 8-10

7 &b crunc! 4 8
8 'bli(ue crunc!es 4 10
9 Cable crunc! 4 10-12
1
Seated calf raises 48-10
2 Standing calf raises 410-12
3 Barbell standing calf alternating raises 58-12
4 Incline leg press 48-10
5 Squats 48-10
6 Seated leg extensions 48-10
7 Ham string curls 410-12
8 Leg extensions 410-12
9 Stif leg dead left 410-12
1
Military shoulder press 48-10
2 Side dumbbell raises 410-12
3 Bent over dumbbell fys 56-8
4 Barbell curls 38-10
5 Incline seated dumbbell curls 38-10
6 Concentration curls 410-12
7 Lying dumbbell raises 38-10
8 Bent over one arm dumbbell raises 38-10
9 Cable pull downs with rope 310
10 Alternating leg raises 38-10
11 Decline bench sit ups: 38-10
12 Oblique crunches on foor 36-8
1
Incline bench press 4 8-10
2 Dumbbell fys 4 10-12
3 Close grip bench press 5 6-8
4 Wide grip chin ups 6 8-10
5 Bent over one arm dumbbell raises 4 8-10
6 Close grip seated rows 4 10-12
7 Raised leg crunches 3 8-10
8 Seated extension 3 8-10