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THINNER THIGHS AND STOMACH TIP....Prothinspo has Discovered The Secret to Beautiful Bodies that the Rio de
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Mark Wahlberg 5 feet 8.5 inches / 173.99 cms         163.14-174.17 lbs
Mark Robert Michael Wahlberg (born June 5, 1971) is an American actor, producer, model, and former
rapper. He was known as Marky Mark in his earlier years, becoming famous for his 1991 debut as frontman
with the band Marky Mark and the Funky Bunch. He later transitioned to acting, and is now known for his
roles in films, including Boogie Nights (1997), Three Kings (1999), The Perfect Storm (2000), Planet of the
Apes (2001), Rock Star (2001), The Italian Job (2003);, The Departed (2006) for which he was nominated for an
Academy Award for Best Supporting Actor, The Other Guys (2010), The Fighter (2010), Ted (2012), and Lone
Survivor (2013). He has also served as executive producer of three HBO series: Entourage, Boardwalk
Empire, and How to Make It in America. http://en.wikipedia.org/wiki/Mark_Wahlberg
Mark Wahlberg Workout & Diet 40 Pounds of Muscle 7 WeeksMark Wahlberg Workout
& Diet 40 Pounds of Muscle 7 Weeks
Page 1.. Page 2..

Mark Wahlberg Workout
The Mark Wahlberg Workout is filled with supersets to get him in shape for his movies. He had to lift very
heavy to gain 40 pounds of muscle in 7 weeks. For Pain & Gain, he used a 3 day workout split. Mark’s diet
consists of eating all day long. Mark Wahlberg says he ate 10-12 times a day to gain weight for Pain & Gain.

Mark Wahlberg worked with trainer Bryan Nguyen. Training for the movie Pain & Gain, Mark Wahlberg said
he went back to his old-school movie workouts. But, he did less cardio, and ate more. Wahlberg had just
under 2 months to prepare for his role in Pain & Gain. Wahlberg says about the experience:

I was 165 pounds for my last movie, but I had to walk on the set at 205. So, that’s 40 pounds of muscle in 7
weeks. That’s a lot of physical preparation.

The Mark Wahlberg workout is a 5-day routine. He takes Wednesdays and Sundays off. Mark Wahlberg
admits that he made most of this workout up himself. He relied on past supersets that did the job. The
workout is all about lifting really heavy to gain body weight fast.

Mark Wahlberg Workout Monday Routine – Chest, Arms & Abs
The Mark Wahlberg workout starts his Monday routine very early in the morning, with a heavy workout.
Then, he often takes a “growth nap,” before doing an abs workout and light cardio in the afternoon. When
actually filming, Wahlberg had to do the entire workout at 4 in the morning. Wahlberg says that he got up to
benching 335 lbs. (152 kg) on this chest workout.

A.M workout: Chest, Shoulders, and Triceps

Do 4 sets of 8-12 reps. The Pain & Gain workout used heavy lifting, and supersets. If you can do more than
12 reps, increase weight to stay challenged.


For the abs routine, Mark Wahlberg says he would do 2-3 circuits of 15 reps per exercise:

Warmup: Stretching, Foam Roller, Bands and Val Slides
Curl-Ups (McGill) (x 15)
Bicycle Crunches (x 15)
Side Crunches (x 15)
Hip-ups (x 15)
Medicine Ball Twists (x 15)
Cardio: Treadmill or Elliptical for 30 mins
Mark Wahlberg uses the afternoons to recover, do light workouts, stretch, and do cardio.

I go in there and warm up. You know, at my age, I can be injury prone. I stretch, I use the foam roller, use
the bands, the Val Slides, stuff like that. I want to remain injury free.

Home Male Celebrities Mark Wahlberg Workout & Diet 40 Pounds of Muscle 7 WeeksMark Wahlberg
Workout & Diet 40 Pounds of Muscle 7 Weeks
Male CelebritiesWorkoutsMuscle Building WorkoutsWorkouts For MenJun 4, 2013
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Share on FacebookShare on TwitterShare on Google+Share on PinterestPrevPage 2 of 6NextMark Wahlberg
Workout Tuesday Routine – Legs, Back & Biceps
The Mark Wahlberg workout starts his Tuesday routine around 4:30 in the morning. He starts with a heavy
Legs and Back workout. Then, he often takes a “growth nap,” before doing an abs workout and light cardio
in the afternoon. When actually filming, Wahlberg had to do the entire workout at 4 in the morning.

A.M workout: Legs & Back

Exercise Sets Reps Rest Notes Data
Front Squats 4 8-12 0 secs   
Split Squats 4 8-12 45 secs  Superset #1
Leg Press 4 8-12 0 secs   
Jump Squats 4 8-12 45 secs  Superset #2
Walking Lunges 4 8-12 0 secs   
Calf Raises 4 8-12 45 secs  Superset #3
Barbell Deadlift 4 8-12 0 secs   
Alternating Leg Curls 4 8-12 45 secs  Superset #4
Pullups 4 8-12 0 secs   
Dumbbell Rows 4 8-12 45 secs  Superset #5
Lat Pull Downs 4 8-12 0 secs   
Seated Pulley Rows 4 8-12 45 secs  Superset #6
Do 4 sets of 8-12 reps. The Mark Wahlberg workout used heavy lifting, and supersets to get the job done. If
you can do more than 12 reps, increase weight to stay challenged.

Front Squats
Superset with Split Squats
Leg Press
Superset with Jump Squats
Walking Lunges
Superset with Calf Raises
Barbell Deadlift
Superset with Alternating Leg Curls
Superset with Dumbbell Rows
Lat Pull Downs
Superset with Seated Pulley Rows
Supersets are done when you perform 2 exercises in a row without stopping. Usually, the first exercise is a
compound lift that works multiple muscle groups. While, the 2nd lift is more isolated. Mark Wahlberg uses
supersets to maximize his results, and keep a high intensity throughout his workout.
Since he wanted to get big fast, Mark Wahlberg used very heavy weight. He would increase weight, and
lower the reps as time went on. When asked about his schedule, Mark Wahlberg says about his workout
routine: read more..
click here... page 2 of post...