Ever dream of having your own home gym? Mark Wahlberg did, and now he's living that dream with a fully stocked personal training area where he transforms himself for movies—like The Fighter, Lone Survivor, and Transformers. We here at Men's Fitness asked him for his technique for building bigger biceps, and he was happy to oblige.
His workout varies, but this simple plan should have your sleeves getting tighter by the day. No personal gym required.
Mark Wahlberg's Arm Workout:
In this arm workout, Wahlberg performs three sets of each move:
— Set 1 starts with a heavy weight for 10 reps
— Set 2 adds weight for 8 more reps
— In Set 3, he goes for his heaviest weight for 6 additional reps.
For example: With dumbbell curls, he will lift 45 lbs. in Set 1, 55 lbs. in Set 2 and 65 lbs. in Set 3.
Seated Preacher Curl
Seated Isolation Machine Curl