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Mark Wahlbergworkout routineBonus PDF FileBy: Mike Romaine

Copyright NoticeNo part of this report may be reproduced or transmitted in any formwhatsoever, electronic, or mechanical, including photocopying,recording, or by any informational storage or retrieval system withoutexpressed written, dated and signed permission from the author. Allcopyrights are reserved.Disclaimer and/or Legal NoticesThe information provided in this book is for educational purposes only.I am not a doctor and this is not meant to be taken as medical advice.The information provided in this book is based upon my experiencesas well as my interpretations of the current research available.The advice and tips given in this course are meant for healthy adultsonly. You should consult your physician to insure the tips given in thiscourse are appropriate for your individual circumstances.If you have any health issues or pre-existing conditions, pleaseconsult with your physician before implementing any of the informationprovided in this course.This product is for informational purposes only and the author doesnot accept any responsibilities for any liabilities or damages, real orperceived, resulting from the use of this information.

Mark WahlbergWorkout RoutineTraining Volume:5 Days a WeekTraining Style:Bodybuilding Techniques mixed with Full-Body CircuitsMonday: Chest and TricepsWarm Up:400m Incline Walk3 5 Pull Ups3 10 Push UpsWorkout:Barbell Bench Press:10-8-5-3-1Close Grip Bench:3 10Incline Dumbbell Press:3 10Dumbbell Overhead Tricep Extension:3 10Chest Flyes (Cable or Dumbbells):3 10

Tricep Cable Push Downs:3 10Tuesday: Full Body CircuitWarm Up:Jog 400m3 5 Dips3 10 Pull Ups3 20 Push UpsWorkout:1 Minute of Boxing (Heavy Bag or Sparring)10 Burpees20 Clean and Press (Dumbbells @30 lbs)30 Deadlifts @145 lbs.40 Sit Ups50 Box Jumps40 Sit Ups30 Deadlifts20 Clean and Press10 Burpees1 Minute of Boxing (Heavy Bag or Sparring)Wednesday: Legs and ShouldersWarm Up:3 5 Pull Ups3 10 Push Ups

3 15 Air SquatsWorkout:Back Squat:10-8-5-3-1Military Press:10-8-5-3-1Leg Press:3 10Shoulder Flyes:3 10Calf Raises:3 15Shrugs:3 10Thursday: Full Body CircuitWarm Up:Jog 400m3 5 Pull Ups3 10 Air Squats3 10 DipsWorkout:5 Rounds:100 Jump Ropes25 Pistol Punches15 Power Cleans @95lbs

10 Bench Press @1355 Lunges @95Friday: Back and BicepsWarm Up:400m Incline Walk3 5 Wide Grip Pull Ups3 10 Push UpsWorkout:Deadlift:10-8-5-3-1Preacher Curls:3 10Lateral Pull-downs:3 10Dumbbell Bicep Curls:3 10Cable Rows:3 10Hammer Curls with Cables:3 10

Workout: Barbell Bench Press: 10-8-5-3-1 Close Grip Bench: 3 10 Incline Dumbbell Press: 3 10 Dumbbell Overhead Tricep Extension: 3 10 Chest Flyes (Cable or Dumbbells): 3 10. Tricep Cable Push Downs: 3 10 Tuesday: Full Body Circu