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s endou in trem rip into d e y a t l s il t can st ne has Stallo 63, the hero ie. But he firs r e t s e g f v v l o o in y e m S in g s the a ambo cade se tra For de ven now at in his last R II. The inten ul eye of, e f y d , h e e k c p c w t ho wa sha r Ro Italian as he s ape fo w, under the nsured the pete e action serious sh to com lumbo ed belo to got in mme, detail , Franco Co lar enough u a ia c r p lym d mus prog e Mr. O ded an two timn was shred stage. g Stallio bodybuildin y n a on Sylvester Stallone’s weight training routines were intensive, and therefore split over the week. He also trained twice a day, training different body parts each time. To undertake such a training programme he kept to a strict diet, had plenty of rest, sleep and maintained good form while training to avoid over-training and injury.
Stallone’s Split Training Schedule: On Mondays, Wednesdays and Fridays he split his training into two sessions per day as follows: Morning: Chest, back and abs workouts, including bench presses, lateral pull downs and crunches. Afternoon: Shoulders, arms and more abs, including military presses, lateral raises, bicep curls and tricep extensions, and more crunches and leg raises. On Tuesdays, Thursdays and Saturdays he also trained morning and afternoon; Morning: Calves and thighs, including calf raises and squats. Afternoon: Rear deltoids, traps and more abs, including rear deltoid/ bent-over rows, shoulder presses, upright rows and more crunches. Stallone’s routine was a very intensive six days per week with a double split, which is the style of weight training that professional bodybuilders use when competing – not surprising seeing that he employed a professional bodybuilder to guide him. Sly followed a standard 8-12 repetition with 3-4 sets pattern. He did 3 to 4 exercises per body part. Each day he varied the exercises using instinctive training, to keep the muscles form falling into a routine, and ensuring a plateaux was not reached too soon. He also exercised his abs furiously, with abdominal routines daily. His ab routine consisted of a total of 1000 repetitions, by training four different areas with combinations of sit-ups, leg raises, side leg raises and side bends. Often 50 reps of each exercise would be done for each for 5 sets, i.e. 5 sets of 200 exercises. This was old school circuit training done to the extreme, which any military training instructor/drill sergeant would be proud of.