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MARK WAHLBERG WORKOUT ROUTINE:
Mark Wahlberg Workout Monday: Chest and Triceps
Warm Up:
400m Incline Walk
3×5 Pull Ups
3×10 Push Ups
Workout:
Barbell Bench Press:
10-8-5-3-1
Close Grip Bench:
3×10
Incline Dumbbell Press:
3×10
Dumbbell Overhead Tricep Extension:
3×10
Chest Flyes (Cable or Dumbbells):
3×10
Tricep Cable Push Downs:
3×10
Mark Wahlberg Workout Tuesday: Full Body Circuit
Warm Up:
Jog 400m
3×5 Dips
3×10 Pull Ups
3×20 Push Ups
Workout:
1 Minute of Boxing (Heavy Bag or Sparring)
10 Burpees
20 Clean and Press (Dumbbells @30 lbs)
30 Deadlifts @145 lbs.
40 Sit Ups
50 Box Jumps
40 Sit Ups
30 Deadlifts
20 Clean and Press
10 Burpees
1 Minute of Boxing (Heavy Bag or Sparring)
Mark Wahlberg Workout Wednesday: Legs and Shoulders
Warm Up:
3×5 Pull Ups
3×10 Push Ups
3×15 Air Squats
Workout:
Back Squat:
10-8-5-3-1
Military Press:
10-8-5-3-1
Leg Press:
3×10
Shoulder Flyes:
3×10
Calf Raises:
3×15
Shrugs:
3×10
Mark Wahlberg Workout Thursday: Full Body Circuit
Warm Up:
Jog 400m
3×5 Pull Ups
3×10 Air Squats
3×10 Dips
Workout:
5 Rounds:
100 Jump Ropes
25 Pistol Punches
15 Power Cleans @95lbs
10 Bench Press @135
5 Lunges @95
Mark Wahlberg Workout Friday: Back and Biceps
Warm Up:
400m Incline Walk
3×5 Wide Grip Pull Ups
3×10 Push Ups
Workout:
Deadlift:
10-8-5-3-1
Preacher Curls:
3×10
Lateral Pull-downs:
3×10
Dumbbell Bicep Curls:
3×10
Cable Rows:
3×10
Hammer Curls with Cables:
3×10
Stepping Into the Gym
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