Some celebrities are known as much for their bodies as for their bodies of work—sometimes even more so. For instance: Dwayne "The Rock" Johnson will always be associated with his giant shoulders, while Zac Efron is making a name for himself with his six-pack. And in Mark Wahlberg’s case, his arms have become as iconic as his characters, like Micky Ward in The Fighter and Dirk Diggler in Boogie Nights. No matter how his roles change film to film, Wahlberg’s biceps stay pumped.

Now it’s time to stop envying them and start building a pair of your own—and you can do it using one of the actor’s very own routines.

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How it works:
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 anglewhile 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.

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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.

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The Workout: 

 

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.

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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.

 

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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: 3
Reps: 10, 8, 6
Rest: 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.

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6. EZ-Bar Curl 

Sets: 3
Reps: 10, 8, 6
Rest: 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: 3
Reps: 10, 8, 6
Rest: 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.

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