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How 60 year old Sylvester Stallone workouts to look ripped for Rambo & Rocky

Sylvester Stallone has always maintained a low 4-7% body fat while weighing up to a chiseled 200 pounds for all his action movies…

"I follow a high-protein diet: Anything with a face, that's what I eat, with something green next to it,"
"Over the years, my biggest flaw was overtraining. In the gym six days a week, doing more sit-ups at night … my body was in a constant state of breakdown.

Now I focus on a variety of exercises, working out three times a week for 90 minutes per session. I really feel good--much stronger than I've ever felt, actually. Something's working." - Sylvester Stallone

Sylvester Stallone uses this workout for his back, shoulders & arms

Angled Weighted Pull-Up (3-4 sets, 6-12 reps) After a warm-up set with bodyweight, Sly dons a weighted vest; he alternates pulling his chin first toward his right hand, then his left.

Unilateral Low-Cable Row (3-4 sets, 14-16 reps) Sly uses a special machine with two weight stacks side-by-side and holds a D-handle in each hand. He does 10 reps together, then alternates for 4-6 more reps.

Plate-Loaded Machine Shrug (3 sets, 6-12 reps) Sly works up to 400-plus pounds.

T-Bar Row (3 sets, 10-12 reps) Done with one end of a barbell placed in a corner, Sly reps one arm at a time.

Squat-Jump Pull-Up (3 sets, 8 reps) Using a pull-up bar that's at least 8 feet high, Sly does bodyweight squats, jumping from the floor on the upward push and grasping the bar. He does a pull-up, drops back to the floor into another squat and continues for reps.

Uneven Standing Barbell Curl (3 sets, 8-12 reps) Sly holds the barbell with one hand in the center, one nearer one side, so one arm is taking on more of the load. To work each side evenly, he switches grip position mid-set.

Strive Curl Machine (3 sets, 12-18 reps per set) Sly adjusts the "Strive" cam three times per set for different stimuli on his bi's, completing 4-6 reps per setting.

Dumbbell Hammer Curl (3 sets, 18-30 reps) Sly starts by lifting both dumbbells for 8-10 reps, then finishes with rapid, alternating reps for 10-20 more.

Standing Calf-Machine Shrug (3 sets, 6-12 reps) With feet planted and body rigid, Sly shrugs to raise the shoulder pads.

Sly does weighted ab training between exercises and finishes with forearm moves.

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There are 3 comments

Ryan

I am skinny how can i be like rocky or rambo ,what does he eat to get strong please send me the foods

December 10, 2011