Mark Wahlberg Training – Always in Shape!!!


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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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Letting Your Body Recover From a Hard Workout

Improve Your Grip, Improve Your Confidence

7 Benefits of Flexing Your Muscles Daily

Exercise and Balanced Diet for a Healthy Life

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