Rocky II Workout 14-Day Split Routine

The Sylvester Stallone workout for Rocky II used a 14-Day Split Routine:

Day Morning Afternoon

Day 1 Chest / Shoulders Arms/Abs

Day 2 Back Legs

Day 3 Chest / Shoulders Abs

Day 4 Arms Abs

Day 5 Legs Back

Day 6 Chest / Shoulders Abs

Day 7 Rest

Day 8 Arms/Abs Legs

Day 9 Back Abs

Day 10 Chest / Shoulders Arms

Day 11 Back/Abs Legs

Day 12 Chest / Shoulders Abs

Day 13 Arms Abs

Day 14 Rest
Rocky II Workout Chest Routine

Exercise Sets Reps Details

Barbell Bench Press – 22/25/30 3 15/10/4 Superset #1

kg

Cable Crossovers – 15 kg 3 20 Superset #1

Flat Bench Dumbbell Flys – 3 20/15/6 Superset #2

20/22/28 kg

Cable Crossovers – 15 kg 3 20 Superset #2

Barbell Incline Press – 20 kg 3 15 Superset #3

Barbell Pullovers – 3 kg 3 15 Superset #3

Dips 3 AMAP Superset #3

Cable Crossovers – 15 kg 3 25 Superset #3

Rocky II Workout Shoulder Routine

Exercise Sets Reps Details

Arnold Press 4 10 16 kg

Standing Lateral Raise 4 10 14 kg

Bent-over Lat Raises 6 10 16 kg

Behind-the-Neck Presses 4 10 Use Spotter or Smith Machine - 12kg

Alternating DB Front Raises 3 8 12 kg

Cable Lateral Raises 3 10 10 kg

Rocky II Workout Arms Routine

Exercise Sets Reps Details

Sitting Overhead Triceps Extension 3 10 Superset #1 – 30 kg

Biceps Curls 3 10 Superset #1 – 18 kg

Lying Triceps Extension 3 10 Superset #2 – 18 kg

Sitting Biceps Curls 3 10 Superset #2 – 18 kg

Standing Triceps Extension 3 10 Superset #3 – 14 kg

Standing Biceps Curls 3 10 Superset #3 – 18 kg

Forearm Curls 3 10 12 kg

Rocky II Workout Back Routine

Exercise Sets Reps Details

Wide-Grip Pull Ups 6 10-15

T-Bar Rows 4 10 50 kg

Seated Cable Row 4 10 45 kg

One-Arm Row 3 10 Superset #1 - 30 kg

Hammer Grip Pull Ups 3 10 Superset #1

Rocky II Workout Legs Routine

For the Rocky II Workout Legs Routine, you want to vary between Barbell Lunges andRomanian Deadlifts. If
you don’t want to risk injury (or already have one) deadlifting, stick to Barbell Lunges.

Exercise Sets Reps Details

Barbell Squats 7 20/15/10/8/6/4/2 10 – 15 – 17 – 20 –

22 - 25 – 30 kg

Leg Presses 4 50/25/15/8 60 – 100 – 130 – 160

kg

Leg Extensions 6-7 20 55 kg

Barbell Lunges 2-3 12-15 Option #1 – 10 kg

Romanian 6 5/5/5/3/1/1 Option #2

Deadlift

Rocky II Workout Abs Routine

Exercise Sets Reps Details

Double Crunches 3 50 Abs Superset:

Bicycle Crunches 3 50 Do 50 of Each Abs Exercise

Bench Side Crunches 3 50 (per side) Then Move Onto The Next

Lateral Extensions 3 50 Exercise & Do 50 More

Sly also did Decline Bench Crunches With a Twist (6:54 of The Stallone InStone Workout), as well as, a
routine of sit-ups, leg raises, side leg raises, and side bends. So, make sure to throw those exercises into the
mix if you wish.