Mark Wahlberg says he doesn’t have time in his schedule for day workouts.
The renowned Hollywood actor Mark Wahlberg continues to sport a chiseled physique at the age of 53. His performances in prominent films such as The Italian Job, Transformers, Deepwater Horizon, and The Departed have captivated audiences, and roles like the one he had in Pain and Gain really show off his physique. Like other actors, Wahlberg undergoes weight fluctuations and muscle gain in preparation for diverse movie roles.
Today, our team at Generation Iron will examine Mark Wahlberg’s gym routine and chest and triceps workout.
| Full Name: Mark Wahlberg (Marky Mark) | ||
| Weight | Height | Date of Birth |
| 185 – 190 lbs | 5’8” | 06/05/1971 |
| Profession | Era | Nationality |
| Actor, Businessman | 1980s – Till Date | American |
Mark Wahlberg works hard in the gym and created a lot of buzz some years ago for doing 4 a.m workouts, meaning he was hitting the weights BY 4 in the morning. This means he has to wake up by 2:30 a.m., and to achieve this, he goes to bed by 7:30 p.m. every day to ensure he’s getting enough sleep. Wahlberg says that he works out that early due to his schedule. With his job as Chief Brand Officer (CFO) at F45 and other duties, he finds it hard to train during the day.
Below is a typical workout schedule for Walhberg:
- Monday – Chest, Arms, & Back
- Tuesday – Legs, Back, & Biceps
- Wednesday – Rest
- Thursday – Legs, Back, & Biceps
- Friday – Chest & Arms
- Saturday – Legs, Back, & Abs
- Sunday – Rest
Mark Wahlberg hosted Brad Kraut for a workout at his home gym, where they trained chest and arms. Take a look at that below.
Mark Wahlberg Training — Chest & Triceps Workout
Mark Wahlberg does multiple routines for this arm training using various exercise equipment. He uses a functional trainer and attachments like the stirrup handle and rope attachment for the cable movements. Below are the exercises he does.
| Exercises |
| Single Arm Medicine Ball Pushups |
| Overhead Cable Tricep Extensions |
| Overhead Dumbbell Tricep Extensions |
| Pushups |
| Dumbbell Presses |
| Barbell Bench Presses |
| Lying Cable Chest Flyes |
| Ab Rollouts |
| Overhead Cross Cable Tricep Extensions |
Single Arm Medicine Ball Pushups
Single arm medicine ball pushups grow and target the muscles of your chest, core, arms, and shoulders. This exercise improves your upper body strength and can help fix muscle imbalances between sides. For the single-arm medicine ball pushups, Mark Wahlberg moves the ball from one arm to the other before doing a pushup. Performing single-arm medicine ball push-ups forces one side of his chest muscles to be at a higher elevation while the other is pushed from a flat surface.
Overhead Cable Tricep Extensions
Overhead cable tricep extensions target the long head of tricep muscles in the arms. This exercise improves strength and increases arm size. Mark Wahlberg does the overhead cable tricep extension using a rope attachment on a cable machine.
Overhead Dumbbell Tricep Extensions
The overhead dumbbell tricep extension is also an isolation exercise for your triceps. This exercise also stabilizes your shoulder and core (1). Mark Wahlberg does overhead dumbbell tricep extensions unilaterally.
Pushups
Push-ups target your triceps, pecs, anterior delts, and core. In this Mark Wahlberg training, he does push-ups with handles. Using handles to do pushups adds more depth to this exercise and increases the range of motion, leading to more muscle growth. In addition, it supports your wrist.
Dumbbell Presses
The dumbbell press is an exercise that builds your triceps, pecs, and anterior delts. Mark Wahlberg uses a bench and holds dumbbells in both arms to do the dumbbell press. Dumbbell bench presses challenge your stability and allow the lifter to focus on each side of the pectoralis muscles with more mind-muscle connection.
Barbell Bench Presses
The barbell bench press also targets your triceps, pecs, and delts (2). This exercise is effective for building your upper body strength and growing the size of your arms. The barbell bench press involves lying on a bench and pressing a barbell upwards. Compared to the dumbbell bench press, it’ll allow you to use heavier loads, increasing your overall strength and muscle mass.
Lying Cable Chest Flyes
The lying cable chest fly is an isolation exercise for the chest that’s an accessory exercise to add mass to the pecs. Mark Wahlberg uses the functional trainer with stirrup handle attachments to do the lying cable chest fly.
Ab Rollouts
Ab rollouts engage your entire body for stability to focus on the abdominal muscles. It requires good shoulder stability to stay stable. Mark Wahlberg does ab rollouts using an ab roller wheel.
Overhead Cross Cable Tricep Extensions
The overhead cross-cable tricep extension is an isolation exercise for the triceps. Due to the position of the arms, this exercise targets your triceps from a different angle. Using a functional trainer like Mark Wahlberg allows you to work each arm individually and keeps constant tension on your arms throughout the movement. Research shows that more time under tension leads to more significant muscle growth (3).
Wrapping Up
Mark Wahlberg regularly trains, which is how he’s still jacked at 52. For this Hollywood star, this means getting up earlier than most to take advantage of the morning’s quietness and train when the world’s asleep. He believes working out for just 10 minutes daily is enough to help you feel better.
Even when he doesn’t feel like it, Wahlberg says he remembers the after-feeling of working out and training from all the released positive chemicals to keep him on track for his early morning workouts. His regular gym routines involve weight training and gym equipment to exercise. Wahlberg does a mix of free weight, bodyweight, and machine exercises to strengthen and train his muscles.
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References
- Alves, D., Matta, T., & Oliveira, L. (2018). Effect of shoulder position on triceps brachii heads activity in dumbbell elbow extension exercises. The Journal of sports medicine and physical fitness, 58(9), 1247–1252. https://doi.org/10.23736/S0022-4707.17.06849-9
- Saeterbakken, A. H., Mo, D. A., Scott, S., & Andersen, V. (2017). The Effects of Bench Press Variations in Competitive Athletes on Muscle Activity and Performance. Journal of human kinetics, 57, 61–71. https://doi.org/10.1515/hukin-2017-0047
- Mang, Z. A., Ducharme, J. B., Mermier, C., Kravitz, L., de Castro Magalhaes, F., & Amorim, F. (2022). Aerobic Adaptations to Resistance Training: The Role of Time under Tension. International journal of sports medicine, 43(10), 829–839. https://doi.org/10.1055/a-1664-8701
