Thor Workout

Chris Hemsworth Workout

How did Chris Hemsworth get so jacked for THOR?

Well, his secrets are revealed below as well as the workout!

Secret #1 : No More than 10 Reps:Anything over 10 reps would engage slow-twitch muscle. For muscle building and packing on lean mass it is essential to stick to the fast twitch.

Secret #2: No More than 45 Minutes: After 45 minutes testosterone decreases dramatically and the stress hormone increases.Taking shorter rests to move from exercise to exercise is more vital when trying to increase muscle density.

Secret #3: No more than 3-5 Sets per Muscle Group: Too many sets exhaust the muscles to death. The objective is to spark the muscles and fatigue them in as little sets as possible at 100% effort. This is more effective then using say 80% effort to do more sets.

Secret #4: Increase Strength  by 5% Every 2 weeks: Muscles can’t grow until you break them down first. Set a goal of increases your weight to help you achieve 5% strength and gradually build up your strength and power as your muscles work-recover-repair to fuel you to the next workout!

THOR WORKOUT

This workout is made up of exercises used to ignite a unison of strength throughout the body this workout packs on lean muscle mass. It also exhausts the body and requires proper nutritional recovery for optimal gains.

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Sets and Reps 3×10 (unless stated otherwise)
Duration: 45 minutes Total

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Single Arm- Clean and Press (Dumbbell or Kettlebell)

Barbell Squats

Pull-ups (10 reps 5 sets)

Bent Over Barbell Row

Barbell Back Lunges

Barbell Standing Shoulder Press

Kettle Bell Thrusts

Incline Dumbbell Chest Press

T-Bar Row

Core:

Floor Wipers 30 reps
Lying Leg Raises 30 reps
Super set x3 sets*