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Get Arms Like Mark Wahlberg: Day I

The first day of the program focuses on strengthening the back and triceps.
James Michelfelder

This is DAY I of the Workout Program to Get Arms Like Mark Wahlberg. You can get the full program here.

For visual demonstration of each exercise, click the link to jump to that exercise in the gallery of all the exercises in the Workout Program to Get Arms Like Mark Wahlberg.

1. One-Arm Dumbbell Deadstop Row

Sets: 3
Reps: 8–10 (each side)
Rest: 60 sec. 
Place one hand on a bench and hold a dumbbell in the opposite hand. Stagger your legs and bend your torso so it’s parallel to the floor. Row the dumbbell back to your hip. Lower it with control to the floor. Pause a second, then begin next rep. 

2. Lat Pulldown 

Sets: 4
Reps: 10–12
Rest: 60 sec.
Grasp the handle with hands outside shoulder width and pull it to your collar bone. Allow the weight to pull you slightly forward and stretch your lats at the top of the lift.

3. Rack Pull

Sets: 3
Reps: 8
Rest: 90 sec.
Set a barbell on the spotter bars of a power rack or on mats high enough that when you load the bar with plates it comes up to just below your knees. Stand with feet hip-width apart and bend your hips back. Grasp the bar just outside your knees and, keeping your lower back in its natural arch, extend your hips to lockout.

4. Rope Pushdown

Sets: 3
Reps: 15–20
Rest: 60 sec.
Attach a rope handle to a cable station and hold an end in each hand. Extend your elbows, pushing the handle down and away from your body.

5. Incline Lying Extension

Sets: 3
Reps: 10–12
Rest: 60 sec.
Set an adjustable bench at a 30-degree incline. Hold an EZ-curl bar with hands at shoulder width and lie back against the bench. Press the bar overhead and then let your arms drift behind your head. Bend your elbows, lowering the bar behind your head and then extend them.

How to Solve the 3 Biggest Triceps Training Problems >>>


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