bigzach1234
Active member
Came across this workout... Marks always in pretty good shape he trains pretty hard, here's a sample workout:
Wahlberg warms up by jumping rope or doing a few sets of squats on the Power Plate (a machine with a vibrating platform that, studies have shown, may increase muscle activity as you do squats, deadlifts, and other exercises). Then he takes on the bags: 5 minutes each with the speed bag, double-end bag (that's the one with cables attaching it to the floor and ceiling), and heavy bag. Then mitt work, practicing punch combinations. After that, maybe some sparring. "My buddies from Boston are always dying to take my head off. Like Andy and Big Bo -- they're very tough. They'll go 10 rounds if you let them."
The boxing goes on for roughly 45 minutes. Wahlberg hits the weights even before the sweat dries from boxing. "I do 30 to 40 minutes," he says. "No rest. I superset everything." He breaks up the muscle groups depending on the day: Monday is legs, biceps, and back. Tuesday is chest, shoulders, triceps. Wednesday is legs and biceps again. He'll rest 2 days and start again on Saturday.
The iron work on its own, however, isn't enough for him. "I do everything wearing a 35-pound weighted vest," he says.
Wahlberg warms up by jumping rope or doing a few sets of squats on the Power Plate (a machine with a vibrating platform that, studies have shown, may increase muscle activity as you do squats, deadlifts, and other exercises). Then he takes on the bags: 5 minutes each with the speed bag, double-end bag (that's the one with cables attaching it to the floor and ceiling), and heavy bag. Then mitt work, practicing punch combinations. After that, maybe some sparring. "My buddies from Boston are always dying to take my head off. Like Andy and Big Bo -- they're very tough. They'll go 10 rounds if you let them."
The boxing goes on for roughly 45 minutes. Wahlberg hits the weights even before the sweat dries from boxing. "I do 30 to 40 minutes," he says. "No rest. I superset everything." He breaks up the muscle groups depending on the day: Monday is legs, biceps, and back. Tuesday is chest, shoulders, triceps. Wednesday is legs and biceps again. He'll rest 2 days and start again on Saturday.
The iron work on its own, however, isn't enough for him. "I do everything wearing a 35-pound weighted vest," he says.
