Pain & Gain: Dwayne Johnson And Mark Wahlberg Workout

Mark had to work reallyto get big  for the movie Pain And Gain and here we have his workout

Mark Wahlberg's Workout:

• Day 1: Legs, Back and Biceps


• Day 2: Chest, Shoulders and Triceps


• Day 3: Legs and Biceps


• Day 4: Off


• Day 5: Off

Day 1
Legs, Back and Biceps
Exercise	Sets	Reps
Dumbbell Lunge	4	8-12
Leg Curl	4	8-12
Squat	4	8-12
Bent Over Row	4	8-12
Pull Up	4	8-12
Barbell Curl	4	8-12

Day 2
Chest, Shoulders and Triceps
Exercise	Sets	Reps
Bench Press	4	8-12
Incline Dumbbell Bench Press	4	8-12
Skullcrushers	4	8-12
Cable Tricep Extension	4	8-12
Seated Arnold Press	4	8-12
Cable Crossovers	4	8-12
Push Up	3	Failure

Day 3: repeat the day one workout without training your back.

Dwayne "The Rock" Johnson's Workout:

• Monday - Shoulders


• Tuesday - Back


• Wednesday - Off


• Thursday - Legs


• Friday - Arms


• Saturday - Chest


• Sunday - Off

Monday
Shoulders
Exercise	Sets	Reps
Machine Press	3	21
Dumbbell Lateral Raise superset w/ Front Dumbbell Raise	3	8
Cable Bent Over Reverse Flye	5	12, 10, 8, 6, 4
Hammer Strength Shrug	5	12, 10, 8, 6, 4
4-Way Neck Machine	4	12

Tuesday
Back
Exercise	Sets	Reps
Wide Grip Lat Pull Down	5	12, 10, 8, 6, 4
Close Grip Lat Pull Down	5	12, 10, 8, 6, 4
One Arm Machine Row	4	12
Hyperextension	4	15, 15, 12, 12

Thursday
Legs
Exercise	Sets	Reps
Leg Press	4	25, 20, 18, 16
Smith Machine Lunge	4	8
Leg Curl	4	12, 10, 8, 6
Standing Calf Raise	6	6

Friday
Arms
Exercise	Sets	Reps
Dumbbell Curl	5	12, 10, 8, 6, 4
Machine Curl	6	12, 10, 8, 6, 21, 21
Cable Tricep Extension	5	12, 10, 8, 6, 20
Overhead Cable Tricep Extension	4	12, 10, 8, 20
One Arm Reverse Grip Cable Tricep Extension	2	15

Saturday
Chest
Exercise	Sets	Reps
Incline Dumbbell Press	5	12, 10, 8, 6, 4
Dumbbell Bench Press	5	12, 10, 8, 6, 4
Cable Crossover (super set with Push Ups)	4	12
Push Up	4	15

*** 21 rep sets are "bicep 21's". Perform 7 upper half reps, 7 lower half reps, and 7 full reps.

Movie trailer: