by Bodybuilding.com
Mark Wahlberg has played many roles. He's been a detective, boxer, and even a bodybuilder in the recent film Pain and Gain. To play these parts, Wahlberg always has to look the part. Luckily, he's a heavyweight actor who loves to lift heavy weights, so he never fails. He just trains with unmatched intensity and hardcore dedication, and we've got the workouts to prove it.
Wahlberg's personal trainer, Brian Nguyen, says the action star is far more than a Hollywood hero. In Nguyen's eyes, Wahlberg is an elite athlete. "He's changed roles so many times, and each role creates a different starting point," Nguyen says. "I really respect him for the fact that as an athlete, he's able to bring himself to that level of intensity … for lack of a better word, to dominate."
Wahlberg may not have the time, multiple coaches, and locked training schedule of a pro athlete, but Nguyen says that Mark is undeniably part of the pro community. Wahlberg's mindset makes him a pro, Nguyen says. "You can't deny mindset," he explains. "You can't deny that variable of intensity, commitment, and pride."
If you think you've got what it takes to hang with Wahlberg, you'd better prepare for an all-out training assault. We've got two brutal muscle-building workouts Nguyen designed to pack slabs of lean muscle on Wahlberg for Pain and Gain. More strength and size are waiting for you at the end of each session, provided you can make it through. Wahlberg won't quit, but you might want to.
Wahlberg's Pain and Gain Workouts ///
Workout One: Full Body
Foam Roll Quad
20-30 seconds
Foam Roll IT Band
20-30 seconds
Foam Roll Hamstring
20-30 seconds
Foam Roll Piriformis
20-30 seconds
Foam Roll Back
20-30 seconds
Power Plate Lower Body Activation
60 seconds
Lateral Band Walks
1 sets of 10 reps
Reverse Lunge (Valslide)
1 set of 10 reps
Rope Jumping
2 minutes
TRX Hip and Lat Stretch
1 set of 5-10 reps
A1. Dynamic Blackburn
2 sets of 10 reps
A2. TRX Shelc
2 sets of 10 reps
A3. TRX Pike with Knee Tuck
3 sets of 15 reps
60 seconds rest after last movement
B1. Barbell Deadlift
4 sets of 8 reps
B2. Clean Pull
4 sets of 8 reps
B3. Hang Snatch
4 sets of 8 reps-
B4. Reverse Lunge
4 sets of 8 reps 
B5. Push Press
4 sets of 8 reps
C1. Bulgarian Split Squat
3 sets of 10 reps
C2. Barbell Bench Press
3 sets of 10 reps-
C3. Barbell Deadlift
3 sets of 10 reps 
C4. Inverted Row
3 sets of 10 reps
D1. Farmers Walk
2 sets of 100 yards (2 minutes rest)
Standing Biceps Cable Curl
2-3 sets of 6-8 reps
Seated Chest Press
2-3 sets of 6-8 reps
Leg Press
2-3 sets of 6-8 reps
Triceps Pushdown
2-3 sets of 6-8 reps
Seated Side Lateral Raise
2-3 sets of 6-8 reps
Warm-up
Prehab
Resistance Training
Fast tempo, 90 seconds rest after completing each complex
Finishers
60 seconds rest between sets
Workout Two: Full Body
-
Foam Roll Quad
20-30 seconds -
Foam Roll IT Band
20-30 seconds -
Foam Roll Hamstring
20-30 seconds -
Foam Roll Piriformis
20-30 seconds -
Foam Roll Back
20-30 seconds Power Plate Lower Body Activation
60 secondsLateral Band Walks
1 sets of 10 reps-
Reverse Lunge (Valslide)
1 set of 10 reps TRX Hip and Lat Stretch
1 set of 5-10 reps-
Rope Jumping
2 minutes 
A1. Shoulder YTWL Circuit (L not shown)
A2. Squat to Stand
2 sets of 10 reps
A3. TRX RIP Trainer Samurai Slice/Punch (Ab fallout)
3 sets of 15 reps
60 seconds rest after last movement
B1. Bent Over Barbell Row
4 sets of 8 reps
B2. Hang Clean
4 sets of 8 reps-
B3. Front Squat Push Press (Thruster)
4 sets of 8 reps 
B4. Barbell Squat
4 sets of 8 reps
B5. Good Morning
4 sets of 8 reps
C1. Kettlebell Curtsy Lunges
4 sets of 6 reps
C2. Alternating Deltoid Raise
4 sets of 6 reps
Goblet Squat
4 sets of 6 reps
C4. Pullups
4 sets of 6 reps-
D1. Farmers Walk
2 sets of 100 yards (2 minutes rest) -
Standing Biceps Cable Curl
2-3 sets of 6-8 reps -
Seated Chest Press
2-3 sets of 6-8 reps -
Leg Press
2-3 sets of 6-8 reps -
Triceps Pushdown
2-3 sets of 6-8 reps -
Seated Side Lateral Raise
2-3 sets of 6-8 reps
Warm-up
Prehab
Resistance Training
Fast tempo, 90 seconds rest after completing each complex
Finishers
60 seconds rest between sets
No comments:
Post a Comment