A Good Workout from Mark Wahlberg

mark-wahlberg-workout

Mark Wahlberg is a famous American actor known for his roles in the film The Fighter and Boogie Nights. Out of acting, Mark Wahlberg is known for his excellent biceps shape which he has kept same in his various films. If you are a Mark Wahlberg fan and want to get pumped biceps just like Mark Wahlberg then this article will guide you right from the his own routine.

Workout Routine

Mark Wahlberg uses different types of workout routines, but this one is his usual workout routine whenever he wants to pump up his biceps. This workout is easy to follow but is very demanding. The goal of the workout is to work on the biceps from every direction by using weights and machines. The workout can be performed in any normal gym as it requires only basic equipments.

Mark Wahlberg starts the workout with more reps at first then increase the weight while decreasing the number of reps. this technique makes the body used to the weight, so the exercise can be performed with maximum effectiveness. If you are just starting out in body building then avoid doing the two exercises as mentioned in the end.

Instructions

This workout should be followed on any one day of the week. Make sure you keep it three days away from any workout targeting your back. Do all the sets of one exercise first then move on the second one and so on. Increase the weight after each set.

Here are the exercises:

Dumbbell Curl (Seated)

Grab a pair of dumbbell in your hands and use an incline bench to sit down; keep your arms falling freely on your sides with dumbbells. Now, bring your hands up such that the dumbbells come in front of your shoulders with your palms facing you and elbows facing the ground. Hold the position for few seconds then return to the initial position.

Perform 3 sets with 10 reps in the first, 8 in the second and 6 in the final. Take 90 seconds rest after each set.

Dumbbell Curl (Standing)

Stand straight with a pair of dumbbell in your hands; keep your arms falling freely on your sides with dumbbells. Don’t move your upper arms and lift your hands up by bending your elbows. Bring the dumbbells in front of your shoulders with your palms facing towards you. Hold the position for few seconds.

Perform 3 sets with 10 reps in the first, 8 in the second and 6 in the final. Take 90 seconds rest after each set.

Barbell Curl

Stand straight with a barbell in your hands with your palms facing away from you. Bend your elbows and while keeping your upper arms still, rise the barbell up.

Perform 3 sets with 10 reps in the first, 8 in the second and 6 in the final. Take 90 seconds rest after each set.

EZ-Bar Curl

Hold an EZ-Bar in your both hands and curl it just like a normal barbell curl.

Perform 3 sets with 10 reps in the first, 8 in the second and 6 in the final. Take 90 seconds rest after each set.

Machine Curl

Perform this exercise on a curl machine for biceps. Place your elbows and align them with the rotation axis. Grab the handle and curl it.

Perform 3 sets with 10 reps in the first, 8 in the second and 6 in the final. Take 90 seconds rest after each set.

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