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Get Arms Like Mark Wahlberg: Day IV

The fourth day of the program works to build your shoulders and arms.
James Michelfelder

This is DAY IV of the How To Get Arms Like Mark Wahlberg program. 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 How To Get Arms Like Mark Wahlberg program. 

1. Incline Reverse Flye

Sets: 3
Reps: 20
Rest: 60 sec.
Set a bench to a 30-degree angle and lie on it chest down holding a dumbbell in each hand. Raise your arms out 90 degrees to your sides, drawing your shoulder blades together. 

2. Six-Way Shoulder Raise

Sets: 3
Reps: 10
Rest: 60 sec
Sit on a bench holding a dumbbell in each hand. Raise the weights out 90 degrees to your sides, then bring them in front of you to point straight ahead. From there, raise the weights overhead. Now reverse each direction, bringing the weights in front of you, out to your sides, and then back down at your sides. That’s one rep. 

3. Bradford Press

Sets: 2
Reps: 8
Rest: 60 sec.
Hold a light barbell with hands outside shoulder width. Press it over your head but don’t lock out your elbows. From there, lower it behind your head but don’t go so low that you feel your shoulders relax. Continue alternating presses in front of and behind your head. A press in each direction equals one rep.

4A. Cross-Body Curl

Sets: 3
Reps: 8–10
Rest: 45 sec.
Hold a dumbbell in each hand in front of your body with your palms facing you. Curl one dumbbell up and across your body until your palm is over your chest. Flex for a second. Lower and curl the other side. 

4B. Bench Dip

Sets: 3
Reps: As many as possible
Rest: 45 sec.
Place your hands on a bench and extend your legs on the floor in front of you. Take three seconds to lower your body until your upper arms are parallel to the floor. Press your body back up. 

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