Sylvester Stallone Work Out Rocky IV - Intensive 6-week Routine

Monday, Wednesday & Friday - Morning

Chest incline bench press dumbell flys close-grip bench press Back wide-grip (front) chin-ups bent-over one-arm dumbbell lift close-grip seated rows Abs raised leg crunches seated extension
Sets Reps

Monday, Wednesday & Friday - Evening

Sets Reps

4 4 5
Sets

6
4 each side

3 each side 4 each side

6
Sets

8 to 10 8 to 10 10 to 12
Reps

3 3

Sets 4
3 each side

Abs alternating leg raises decline bench sit-ups oblique crunches (on floor)

3 Sets 3 3 3

10 to 12 8 to 10 8 to 10
Reps

until failure until failure until failure

Tuesday, Thursday & Saturday - Morning

L e g s - Calves seated calf raises standing calf raises barbell standing calf (alternating) raises L e g s - Quads incline leg press squat seated leg extensions L e g s - Hamstrings hamstring curls seated extension stiff leg bent-over deadlift
Sets Reps

Tuesday, Thursday & Saturday - Evening

Back - Rear Delts bent-over dumbbell (lateral) raise cable crossovers (reverse) pec deck Back - Traps (front) barbell shrugs barbell upright rows (flat bench) cable rows to neck Abs ab crunches oblique crunches cable crunches
Sets Reps

4 4 4
Sets

8 to 10 10 to 12 8 to 10 each side
Reps

4 4 4
Sets

8 to 10 10 to 12 8 to 12
Reps

4 4 4
Sets

8 to 10 8 to 10 8 to 10
Reps

4 4 4
Sets

8 to 10 8 to 10 10 to 12
Reps

4 4 4

10 to 12 10 to 12 10 to 12

4 4 4

until failure until failure until failure

Sunday - Morning: Cardio

WEEKS 1 to 3: 45 minutes on treadmill on RANDOM setting mode WEEKS 4 to 6: 45 minutes on stationary bike on steady medium pace

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Shoulders 8 to 10 military shoulder press (front) 10 to 12 side dumbbell raises 6 to 8 bent-over reverse dumbbell flys Reps A r m s - Biceps 8 to 10 barbell curls 8 to 10 incline seated dumbbell curls 10 to 12 concentration curls Reps A r m s - Triceps until failure lying dumbbell raises until failure bent-over one-arm dumbbell raises cable pull-downs (with rope)

4 4 5 Sets 3

8 to 12 10 to 12 6 to 8
Reps