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Mark Wahlberg Arm Workout

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What was Mark Wahlberg's arm training routine?

mark wahlberg arm workout

Mark Wahlberg has become one of those Hollywood actors whose big arms have become part of his personality and character he plays. Like Micky Ward the tough no-nonsense character he played in The Fighter or Dirk Diggler, the pornstar in Boogie Nights or Daniel Lugo the bodybuilder in Pain & Gain.

Mark explains that his training changes often, but he stresses that the routine listed below has always been his default whenever he needs to add extra size to his already reasonably developed biceps fast. He says this workout is brutal but simple and very old-school, but it works.

The objective of this arm day is to hit the biceps and the triceps from as many different angles as possible, using heavy weights, dumbbells or machines. He uses a pyramid style starting heavy for 10 reps, then increasing weight while reducing reps as he goes.

It's important to note that this workout is VERY high volume for the biceps, if you have never trained your biceps with this much volume you should start slowly.

Seated D/B curls 3 X 10, 8, 6 Rest: 90 sec.
Standing D/B curls 3 X 10, 8, 6 Rest: 90 sec.
Barbell curls 3 X 10, 8, 6 Rest: 90 sec.
Pull-ups 3 X 10, 8, 6 Rest: 90 sec.
Seated Preacher curls 3 X 10, 8, 6 Rest: 90 sec.
EX-bar curls 3 X 10, 8, 6 Rest: 90 sec.
Machine curls 3 X 10, 8, 6 Rest: 90 sec.

For more information go to Old School Arm Training

 

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The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice.

Any of this advice should not be adopted without a consultation with your health professional.

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