The Rambo Workout

You have heard of the 300 workout and may even have tried it. If you think that was a tough arse workout, take your shirt off, put on some lycra and man up for the Sly Stallone 500! Inspired by the great man, this workout is to be completed without resting between sets. Time and video the total workout. level you're at. Are you tough enough? Do you have the stamina? Do you have the heart? ARE YOU READY FOR THE SLY STALLONE 500!!!!




Here it your mission, should you accept it (must be completed in order):-



Using a 20kg barbell:

*20x close grip bench press

*20x seated shoulder press

*20x seated push outs (sit upright and pumping the bar out 90degrees infront of you until arms are fully stretched)

*20x upright row



Using 2 x 4kg hand weights / dumbells:

*20x reverse flys (sit upright, start with arms outstretched infront of you and push them outwards until they are stretched out to the sides)

*20x seated alternate arm shoulder press on each arm (looks like you're punching above you)

*20x running motion



Using a 20kg barbell:

*20x biceps curls

*20x chin ups

*20x triceps dips

*50x press ups

*30x triceps dips

*20x single arm clean with 17.5kg weight (start with the weight on the ground and end with it outstretched above your head) on each arm



Using a 20kg barbell:

*20x close grip bench press

*20x seated shoulder press



Using 2x 4kg hand weights / dumbells:

*20x reverse flys



Using a 20kg barbell:

*20x upright rows

*30x biceps curls



*30x press ups

*20x dips



THAT'S IT, THE SLY STALLONE WORKOUT COMPLETE! Time Ranges:



If you complete the Sly 500 within:



Under 10 mins- Superman / a liar, 10-13 mins- Rambo / Rocky, 13-15 mins- Ultra fit, 15-18 mins- Athlete, 18-20 mins- Very fit, 20-25 mins- Good, 25-30 mins- Average, 30-35 mins- Unfit, 35-40 mins- Lazy, 40-45 mins- Severely out of shape, 45 mins+ - You should be ashamed!