A SIXTH FILM in the Rambo franchise is currently in the works, and it’s set to be the first that isn’t starring Sylvester Stallone. Noah Centineo is being tipped to play the titular character in prequel John Rambo, taking over from Stallone, who had appeared across five films between 1982 and 2019.
Sly maintained an impressive physique across the near-40 years, but his most jacked look arguably came in Rambo II. For that 1985 movie he managed to add 5 kg of lean muscle in just eight weeks, reportedly training four hours a day with two-time Mr Olympia winner Franco Columbu before filming had started.
In order to build Stallone’s monster arms, Columbu incorporated plenty of supersets to maximise muscle growth, while also keeping the Rambo star as lean as possible. Workouts involved similar movement patterns throughout, helping to provide plenty of volume to Stallone’s muscles in order to elicit growth. And grow they did, with his on-screen physique still impressing four decades later.
The workout
A1. Isolated Triceps Extension
A2. Seated Incline Curl
B1. Skullcrusher
B2. Dumbbell Curl
C1. Dumbbell Triceps Extension
C2. Barbell Curl
D. Wrist Curl
How to adapt it
While we don’t know how many reps and sets Stallone completed (we’re guessing somewhere in the region of lots), you can aim for 3-4 sets of 10-12 reps per move, using a weight that challenges you while maintaining good form. Perform each paired exercise (A1/A2, B1/B2, etc.) as a superset – doing one set of each back-to-back before resting. Rest for 60-90 seconds between supersets.
How to do the movements
Isolated Triceps Extension
Stand or sit on a bench and grab a dumbbell. Form a diamond shape with both hands to grip the top end of the weight. Raise the dumbbell over your head, keeping your elbows up and your core tight. Lower the dumbbell down the top of your back by bending at the elbow, maintaining your strong chest and keeping your shoulders still. Raise the weight by fully extending your arms, pausing for a count to squeeze at the top of the movement.
Seated Incline Curl
Set a bench to a 45-degree angle or lower and take a seat holding a pair of dumbbells hanging at your sides. Curl both dumbbells upwards, turning your palms inwards, until your pinky fingers are near your shoulders. Squeeze here and reverse the movement under control until your arms are hanging freely again.
Skullcrusher
Grip the EZ bar on the inner grips using an overhand grip and extend your arms straight up. Keeping your elbows fixed and tucked in, slowly lower the bar until it’s about an inch from your forehead. Always keep your upper arms perpendicular to the floor. Slowly extend your arms back to the starting position without locking your elbows.
Dumbbell Curl
Hold a pair of dumbbells at your sides and, with minimal momentum and keeping your upper arms tight to your body, curl both dumbbells upwards, turning your palms inwards, until your pinky fingers are near your shoulders. Squeeze here and reverse the movement under control.
Dumbbell Triceps Extension
Grab two dumbbells and sit on a bench or stand. Extend your arms over your head until they’re perpendicular to the floor and next to your head. Rotate your wrists so that the dumbbells are pointing to the floor. Slowly lower the dumbbells behind your head. Return to the starting position by flexing your triceps and breathing out.
Barbell Curl
Stand tall, holding the bar with palms facing towards you, shoulder-width apart. With minimal momentum, curl the bar up towards your chin. Squeeze here, then lower the weights under control. Repeat.
Wrist Curl
Set yourself up holding a barbell in both hands, or gripping a dumbbell in each hand, with your forearms lying flat across a bench or on your thighs – your hands hanging loose over the edge, palms facing upwards. Allow your wrists to stretch all of the way back before curling the weight all the way back up, until your palms are facing you. Slowly lower and repeat. Once you complete your reps, flip the weights – and your forearms – so that your palms are facing the opposite way. Repeat.
This article originally appeared on Men’s Health US.
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