'The Chris Hemsworth workout: Thor’s Thunder God routine to build muscle Chris Hemsworth workout: DAY 1 – Back Pullups 5 sets x 20, 15, 12, 10, 10 reps Pushups 5 sets x 20 reps Hammer strength machine rows 4 sets x 12 reps Dumbbell rows 4 sets x 12 reps Swiss ball hyperextentions 4 sets x 25, 20, 15, 15 reps Day 2 – Chest Barbell bench press 8 sets x 12, 10, 10, 8, 8, 6, 4, 4, 4 reps Incline dumbbell bench press 4 sets x 12 reps Hammer strength chest press 4 sets x 15 reps Weighted dip 4 sets x 10 reps Cable flyes 4 sets x 12 reps Day 3 – Legs Back squat 7 sets x 10, 8, 6, 5, 4, 3, 3 reps Leg press 1 x drop set to failure Walking lunges 4 sets x 20 reps Leg extension 3 sets x 20 reps Single-leg curl 3 sets x 20 reps Standing calf raise 3 sets x 20 reps Day 4 – Shoulders Military press 7 sets x 10, 8, 6, 5, 4, 3, 3 reps Arnold press 4 sets x 12 reps Barbell shrugs 4 sets x 12 reps Dumbbell lateral raise 3 sets x 15 reps Dumbbell front raise 3 sets x 15 reps Dumbbell rear delt flyes 3 sets x 15 reps Day 5 – Arms Barbell biceps curl 3 sets x 10 reps Skull crusher 3 sets x 10 reps Ez-bar preacher curl 3 sets x 10 reps Dumbbell lying triceps extension 3 sets x 10 reps Dumbbell hammer curl 3 sets x 12 reps Rope pressdown 3 sets x 12 reps Barbell wrist curl 3 sets x 20 reps Barbell reverse wrist curl 3 sets x 20 reps'
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