The Mark Wahlberg Workout That Will Test Your Limits

Build Bigger Bi’s and Tri’s with Mark Wahlberg’s Workout Routine

Bradford Press

Everyone wants a celebrity-like figure, which causes many to pursue after a body like they have. For example, The Rock is famous for his massive shredded shoulders, while Zac Efron and Kit Harington are popular for their abs. But when it comes to arms, Mark Wahlberg is the name at the top.

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I know you’ve been envying him for his biceps for quite a long time and desperately trying to figure out how to build your own. Well, we have pulled out Mark Wahlberg’s workout routine, which he uses to build the physique that he has.

So, it’s time to double up your volume, frequency, and gains.

The Mark Wahlberg Workout For Proper Gains

Mark has been lifting weights since 1980’s. Back then, the ‘no rocket science’ approach to lifting was followed; training a muscle more often makes it grow fast, but if you work on way too often, it’ll shrink. Yes, we are also familiar with this!

However, during the 1980’s it was kind of a big discovery.

Below we discuss the program that Mark Wahlberg followed and was based on the concept of frequency and volume.

The Workout Routine

When we say arms, we are actually talking about biceps and triceps. Needless to say, these are small muscle groups and don’t require too much work to grow.

In this routine, you’ll be hitting them with fewer sets but with more training sessions a week. In simple, there would be no specific bicep-tricep day in your week. You’ll be actually working on your arms three days in combination with your chest and back. And even though they’ll be trained more often, they’ll come back much stronger and bigger than you expect.

The trick is that you won’t be stressing them too much. This way, you’ll stay fresh after each workout, which gives better recovery and optimal growth.

Workout Rules

  • Your training session will be on days 1, 2, 3 and 4.
  • There will be a rest day between the first and second day, and no break between the third and fourth day.
  • Exercises marked with ‘A’ and ‘B’ will be altered. Example, after you do a set of A, rest for a while, then do set B. Rest again and do set A. Repeat the process till all the sets are complete.

Day # 1 (Back & Triceps)

One-Arm Dumbbell Row

Do 3 sets of 8-10 reps with one-minute rest in between.

One-Arm Dumbbell Row

You’ll start by placing your left hand on the bench while holding a dumbbell in the right one. Now, gradually stagger your legs and bend your torso until it is parallel to the floor. Finally, row the dumbbell till it reaches your hip, then lower it back towards the floor. Hold this position for a second and go for a second rep. Repeat the same by switching the sides.

Lat Pulldown

Do 4 sets of 10-12 reps with one-minute rest in between.

Lat Pulldown

Hold the bar wider than shoulder width and keep your knees firmly underneath the knee pads. Now pull it down till it reaches your chest.

Rack Pull

Do 3 sets of 8 reps with 90 seconds rest in between.

You’ll need a barbell and a squat rack for this exercise.

Rope Pressdown

Do 3 sets of 15-20 reps with 60 seconds rest in between.

This exercise requires an adjustable cable machine with a rope attachment.

Incline EZ-Bar Lying Triceps Extension

Do 3 sets of 10-12 reps with 60 seconds rest in between.

An incline bench and an EZ bar with plates of desired weight attached.

Continued on the next page…

Day # 2 (Chest & Biceps)

Incline Dumbbell Squeeze Press

Do 3 sets of 8-10 reps with 60 seconds rest in between.

Incline Dumbbell Squeeze Press

Take an incline bench and adjust it to a 30-degree angle. Now lie your back against it and grab a dumbbell in each hand. Finally, press the dumbbells into each other and hold the tension as you lift them up.

Machine Seated Chest Press

Do three sets of 12-15 reps with 60 seconds rest in between.

Push-up On Boxes

Perform 2 sets of until you reach failure with 60 seconds’ rest in between.

Pushup On Boxes

You have to place your hands on boxes that will raise your torso a few inches off the ground. This way you’ll feel a great stretch in your pecs.

Incline Dumbbell Flye

Perform 2 sets of 15 reps with 60 seconds rest in between.

You’ll need a pair of dumbbells and an incline bench for this exercise.

Seated Barbell Biceps Curl

Perform 3 sets of 10-12 reps with 60 seconds rest in between.

Add a couple of extra pounds to challenge yourself.

Incline Dumbbell Biceps Curl

Perform 2 sets of 8-10 reps with 60 seconds rests.

You’ll need an incline bench and a pair of dumbbells.

Continued on the next page…

Day # 3 (Legs & Abs)

Leg Curl

Do 3 sets of 15 reps with 60 seconds rest in between.

Leg Curl

Align your knees accurately with the axis of the rotation, hook in the weight and curl till you feel a great contraction in your hamstrings.

Front Squat

Do 4 sets of 8-10 reps with 90 seconds rest in between.

Reverse Lunge (A)

Do 3 sets of 10-15 reps with 60 seconds rest in between.

Reverse Lunge

For a perfect lunge, grab a dumbbell in each hand. Now step back and lower your body till the rear knee touches the floor or is an inch above the floor. This way, your front thigh will be parallel to the floor.

Romanian Deadlift (B)

Do 3 sets of 8-10 reps with 90 seconds rest in between.

Body Saw (A)

Do 2 sets of 8-15 reps with 45 seconds rest in between.

Body Saw

Bring your body in a push-up position with your feet on sliders. Now gradually bend your elbows and rest your forearms on the ground. Finally, brace your abs and push the body backward. Slide until you feel the abs are about to lose tension. Pull back to your starting position.

One-Arm Farmer’s Walk (B)

Do 2 sets of 30 reps with 45 seconds rest in between.

One-Arm Farmer’s Walk

For each side, grab a heavy dumbbell in one hand and walk as fast as you can. Keep your shoulders, chest and back out and don’t twist or bend to one side.

Continued on the next page…

Day # 4 (Shoulders and Arms)

Incline Reverse Dumbbell Flye

Perform 3 sets of 20 reps each with 60 seconds rest in between.

Six-Way Shoulder Raise

Perform 3 sets of 10 reps each with 60 seconds rest in between.

Six-Way Shoulder Raise

Grab dumbbells in each hand and sit on the bench. Now, raise the weights out at 90-degree angle and bring them in front of your body until they are fully extended. Finally raise the weights overhead, reverse their direction and bring them in front of you towards the sides and finally back down.

Bradford Press

Perform 2 sets of 8 reps each with 60 seconds rest in between.

Bradford Press

Grab a light barbell with your hands at shoulder width. Now, press overhead without locking your elbows. Finally, lower the barbell behind your head. Repeat the process.

Cross-Body Dumbbell Curl (A)

Perform 3 sets of 8-10 reps each with 45 seconds rest in between.

Bench Dip (B)

Perform 3 sets until failure with 45 seconds of rest in between.

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