The real Entourage?
Marky & Donnie:
The song that made him a famous rapper
Marky Mark's routine from his workout video via forum.bodybuilding.com
Basically the first section is a a fully body home workout routine that uses bodyweight exercises and dumbells. It takes about 30 mins to complete.
Then the next section he shows a bodybuilding 3 day split which he does in Gold's Gym Venice Beach. I will outline it for you here:
All exercises are 3-4 sets of 10-15 reps. He shows most exercises on a Smith Machine and with really light weights but I think that's just for safety and because this video wasn't targeted at the bodybuilding community. So I would just replace the smith for normal free weights for those ones.
Day 1 - Chest, Tris, Shoulders
Warm Up
Dips
Chest
Incline Bench - Smith
Flat Bench - Smith
Pec-Dec
Triceps
Tricep Pushdowns
Nose Breakers/French Curls with an Ez-curl bar supersetted with a bench press using same bar and weight.
Tricep Extensions with ez-curl bar
Shoulders
Military Press Behind Neck on Smith
Military Front Press on Smith
Rear Delts Pec-Dec machine
Day2
Legs
Squats - smith
Leg Extension (He does the 10-15 reps with one leg, then the other leg then increases weight a bit and does both legs)
Seated Leg Press - 20 reps
Calf Extension on leg press machine
Lying Leg Curl
Stiff Legged Deadlifts
Seated Leg Curls
Calf Leg Raise
Day 3
Back
Wide Grip Pull-ups
Seated Back Rows
One Arm DB Rows
Lat Pulldowns Behind Neck
Biceps
Straight Barbell Curls
Preacher Curl Machine
Seated Alternate Dumbell Curls
And that's the workout done. He doesn't say if you do it 3 times a week or 3 days on, 1 day off and repeat or anything like that so it's up to you I guess.
At the end of the video there was some nutrition information from some other guy from Gold's Gym.
Nutrition Guidelines
4 complete meals a day
Avoid getting hungry
Never miss a meal
Example Diet
Breakfast
2 Cups Oatmeal
Egg White Omlette
Toast
Fruit
Lunch + Dinner
Pasta with a lowfat sauce
Lowfat yogurt
Seafood
Lean Beef
Late night snack - air popped popcorn
Before
After
Before Usher dropped his pants while performing You Make Me Wanna, it was Marky who did it
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