Mark Wahlberg Workout | How Does He Do It? | Super Sets
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Mark Wahlberg Workout

When it comes to Hollywood superstars, Mark Wahlberg is a name no one can forget. The American actor is best known for his ability to take on almost every role put in front of him. He started his career as a rapper with the help of his brother. From there on he took on a modeling contract with Calvin Klein which earned him a lot of fame. After his downfall in the rapping career, Mark Wahlberg finally gave up on his singing career when his second album completely flopped. But that did not stop the star from going forward.

Mark Wahlberg started his Hollywood career by appearing in Renaissance Man (1994). His second performance in The Basketball Diaries (1995) really earned him respect in the Hollywood. From thereon he took on many different roles that earned him a lot of fame.

mark-wahlberg-workoutUp until now, Mark Wahlberg as an actor has taken roles such as a boxer, detective, stalker and a body builder. His most recent successful role was in the film Pain and Gain where Wahlberg played the role of a body builder alongside The Rock.

Mark Walhberg’s latest role of a body builder demanded a lot of effort from the star. He had to gain around 40 lbs just to be able to work for the role and he did that in 7 weeks. Today we are going to look at his workout routine to give you an idea how you can also gain 40 lbs of lean muscle mass in 7 weeks time.

Mark Wahlberg Workout Routine

  • Mark Wahlberg’s workout is a tough routine that can be managed within a 5 day routine. He used to take Wednesdays and Sundays off. Most of the workout routine was made by him in the gym but he emphasized on following a Super Set routine that he claims work best when you need to gain muscle fast.

Mark Wahlberg also made sure to lift as heavy as he could and eat as much as he could. According to him, he ate almost 11-12 times a day to gain 40 lbs of muscle. Most of his workouts were based on lifting really heavy weights with 4 sets of 8-12 reps each.

Here are how his workout days were:

Monday

Workout area: Arms, Chest and Abs

As mentioned above, Wahlberg made sure to follow a super set routine. So he did the arms and chest workout together before doing the abs workout. He would usually start with the chest and arms workout in the morning and then continue with the abs workout and light cardio in the afternoon.

Here are the exercises he performed during his Monday workout:
• Dumbbell chest flys
• Decline bench press
• Seated shoulder military press
• Parallel bar dips
• Skull crushers
• Overhead triceps extensions
• Flat bench press
• Incline bench press
• Front shoulder raises
• Side shoulder raises
• Alternate standing shoulder press
• Cable triceps pressdowns
• Foam roller
• Bicycle crunches
• Hip ups
• Curl ups
• Side crunches

Tuesday

Back, legs and Biceps

Wahlberg started off with his back and legs in the morning and continued with his legs workout in the afternoon with a little bit of cardio at the end. Here are the exercises he chose for this day:

• Front squats
• Leg press
• Walking lunges
• Barbell deadlift
• Pull-ups
• Lat pull downs
• Split squats
• Jump squats
• Calf raises
• Alternating leg curls
• Dumbbell roles
• Seated pulley rows
• Foam rollers
• Dumbbell bicep curls
• Ez bar curl
• Preacher curl
• Seated bicep curl
• Barbell bicep curls

Wednesdays:
OFF

Thursdays:

Full Body

Wahlberg handled his full body workout with the help of circuit training. He would pick up random exercises from the three 2 workout days and mix them to create a unique workout. You can do the same by simply selecting one or two exercise from each muscle area and completing them with 4 sets of a circuit.

Fridays

On Friday, Mark Wahlberg returned to his Monday workout and repeated everything he did on Monday with a mix of few more exercises replacing abs with biceps.
• Dumbbell chest flys
• Decline bench press
• Seated shoulder military press
• Parallel bar dips
• Skull crushers
• Overhead triceps extensions
• Flat bench press
• Incline bench press
• Front shoulder raises
• Side shoulder raises
• Alternate standing shoulder press
• Cable triceps pressdowns
• Dumbbell roles
• Seated pulley rows
• Foam rollers
• Dumbbell bicep curls
• Ez bar curl
• Preacher curl
• Seated bicep curl
• Barbell bicep curls

Saturday

On Saturday, Mark Wahlberg returned to his Tuesday workout routine while replacing Biceps with Abs. He did all the exercise from his abs routine and moved them with Legs and back.

While following this tough routine set by Mark Wahlberg, don’t forget to sort your diet out. Mark ate as many as 10 to 12 meals a day to gain this much muscle weight. If you are also planning to gain a lot, just make sure you follow the routine and clean your diet.

Also be sure to check out his new family show Walhburgers which I have been enjoying http://www.aetv.com/wahlburgers

FitDadChris
 

Jack of all trades... master of none! Father of 3 awesome boys, husband to 1 amazing wife! Obstacle racer, procrastinator, computer nerd, trying not to follow the herd!

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