Whilst this 44-year-old Bostonian has portrayed a host of different personas and characters during his career, there is one thing that has not changed at all – his finely sculpted arms. Here’s how to get biceps like Mark Wahlberg…

Mark Wahlberg is one of those celebrities who seems to have been around forever. From early forays in the urban pop music scene around the late 1980s, to a host of commercially successful and critically acclaimed movies throughout the 1990s and 2000s, Wahlberg has become a reassuringly familiar presence on our cinema and TV screens.

Wahlberg likes to keep in shape and, in the main, is a fan of varying his training regimes every bit as often as he changes characters. That being said, there is one default workout that Wahlberg comes back to time and again, as it enables him to add size to his biceps fast…


  • This workout should only be done once a week, preferably 72 hours before or after any back-specific training session.
  • This straightforward yet somewhat brutal workout requires the exercises to be performed as straight sets, with no more than 90 seconds rest between each set.

Marky Mark’s Old-School Bicep Workout



Barbell curl 10, 8, 6
EZ-Bar Curl 10, 8, 6
Machine Curl 10, 8, 6
Seated Dumbbell Curl 10, 8, 6
Seated Preacher Curl 10, 8, 6
Standing Dumbbell Curl 10, 8, 6
Wide-Grip Pull-Up (palms facing away) 10, 8, 6


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