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WORKOUT ROUTINES: Men's Fitness Helps You Get Arms Like Mark Wahlberg

 

 

Standing Dumbell Curl

Barbell Curl

It should come as no surprise that Actor/Director Mark Wahlberg appears on the cover of the July/August 2015 Issue of Men's Fitness--he's EVERYWHERE. Want arms like  Mark Wahlberg? Here you go.....

 

from Men's Fitness July/August...

 

Wahlberg changes his training often, but the routine below is one of his defaults when he wants to add size to his biceps fast. The workout is simple, brutal, and very old-school—the goal being to hit the biceps from every angle while using the full range of implements (from dumbbells to machines) to do it. At the same time, the workout is basic enough to perform in practically any gym. Wahlberg pyramids his weights, starting fairly heavy for 10 reps on an exercise and then increasing the weight and reducing the reps on subsequent sets. This hits a wide spectrum of muscle fibers and builds a warmup into the workout so he doesn’t train with heavy weights sooner than his body is ready for them. Warning: This is a high-volume routine, so if you haven’t given your biceps this much attention before, start slowly and leave off the last two exercises. 

 

DIRECTIONS

 

Complete this workout once a week. Space it out by at least three days before and after any back training you do. Perform the exercises as straight sets, completing all the prescribed sets for one move before going on to the next. Add weight each set so that the prescribed reps are all you can do, but always stop one rep short of failure.

 

EXCLUSIVE WORKOUT: Arms Like Mark Wahlberg

 

1. SEATED DUMBBELL CURL

Sets: 3
Reps: 10, 8, 6
Rest: 90 sec.
Do it: Sit on an incline bench or seat with a backrest, holding a dumbbell in each hand. Keeping your upper arms steady against your sides, curl the weights simultaneously, rotating your wrists outward so that your palms face you in the top position. Hold for a second, squeezing your biceps, and then slowly lower the weights back to the starting position.

 

2. STANDING DUMBBELL CURL

 

Sets: 3
Reps: 10, 8, 6
Rest: 90 sec.
Do it: Stand holding a dumbbell in each hand with palms facing your sides. Without letting your upper arms drift forward, curl the weights, rotating your wrists outward so that your palms face you in the top position. Hold for a moment and squeeze your biceps.

 

 

3. BARBELL CURL

 

Sets: 3
Reps: 10, 8, 6
Rest: 90 sec.
Do it: Grasp the bar at shoulder width. Keeping your upper arms against your sides, curl the bar.

 

4. PULLUP

 

Sets: 3
Reps: 10, 8, 6
Rest: 90 sec.
Do it: Hang from a pullup bar with hands outside shoulder width and palms facing away from you. Squeeze your shoulder blades together and pull yourself up until your chin is just over the bar.

 

5. SEATED PREACHER CURL

 

Sets: 3Reps: 10, 8, 6Rest: 90 sec.Do it: Sit at a preacher bench and set the height so that your armpits touch the top of the pad. Grasp an EZ-bar with hands shoulder-width apart. Curl it up, keeping the backs of your arms against the pad.

 

6. EZ-BAR CURL 

 

Sets: 3Reps: 10, 8, 6Rest: 90 sec.Do it: Grasp an EZ-bar with hands shoulder-width apart. Keeping your upper arms stationary, curl the bar.

 

7. MACHINE CURL

 

Sets: 3Reps:10, 8, 6Rest: 90 sec.Do it: Use a biceps curl machine and align your elbows with the axis of rotation. Curl the handle until your biceps are fully contracted and then extend your elbows three quarters of the way down.