The Mark Wahlberg Workout That Will Test Your Limits

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

Bradford Press

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.

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