While the most popular questions in most gyms tend to be things like "Which whey protein should I use to build muscle?", there is another question which is quickly growing in popularity. That question is, "What is the Sylvester Stallone Expendables workout?". Thanks to the success of the two movies in this franchise, it seems more and more people want to train like their favorite action stars.

Today we will explain the workout for you step by step, detailing each of the moves Sly used to get in top shape for each of the 2 Expendables movies so far. []

Today's workout is going to work your arms. It will cover the three main areas and will be split into sections designed specifically to hit the front of your arm, the back of your arm and your lower arm. Your biceps are the first phase.

We start here with 12 chin ups. Then we go for 20 repetitions of biceps curls using an EZ-Bar, once that is done you immediately transition to a wide grip on the same bar and force out an addition 6-8 reps. From here, we move into hammer curls with an incline bench for 12 reps in total.

The biceps phase is finished off with 10 zottman curls, focusing on rotating the wrist during the top portion of every lift, followed by high cable curls for 12 reps.

Your forearms are about to be tested in round two, as Stallone picks four of the best exercises in the book to hit his lower arms. First up is the oldest move in the book, wrist curls. Aim for 20-25 reps here and then progress to a reverse grip for the same number of lifts immediately afterwards. The third exercise in the forearm workout may stump quite a few people as it is rarely seen in gyms these days. Handshake curls involve taking a hammer curl grip on a dumbbell and holding the weight with your arm at a 90 degree angle, before focusing on flexing your forearm up and down for 30 reps in total. Wrapping up the forearm phase is a timed hang. See if you can hold out for 2 minutes on this.

Phase three involves five textbook triceps exercises which combine to form a great circuit. Number one is an explosive close-grip bench press, focusing on letting the bar temporarily leave your hands at the top of every single rep. After lifting the bar 12-15 times, move onto triceps dips to failure. Third in this phase is a lying triceps extension which will really allow you to dig deep and develop the muscle considerably. After 12 reps, progress back to dips and then finish off this phase with 12 rope push-downs.

Every phase is performed a total of 4 times before progressing to the next. This circuit style approach will elevate heart rate and allow you to maximize fat loss while simultaneously stimulating considerable muscle growth due to the high volume of exercises involved.

For those who have time, the plank position and a set of close-grip push-ups are usually used as a wrapping up phase after the main body of work has been completed.

The Sylvester Stallone Expendables workout is not for the faint of heart and is something you should definitely only attempt once you have found your feet in the gym. We'd recommend spending a few months training regularly before attempting this, due to the extreme volume of exercises used.