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Exclusive Workout: Arms Like Mark Wahlberg

Build bigger bi’s with Mark Wahlberg’s own workout.


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.


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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