Thor is a God in so many ways. In the new Avenger’s movie, Avenger’s: Age Of Ultron, our favorite character had to pack on the muscle for this role. Chris Hemsworth put on 20 pounds of weight to play the role of Thor, whose chiseled body took the spotlight. Chris Hemsworth and his personal trainer share the exact workout he trained with to earn his Godly body. His trainer was a former NAVY Seal, so you know this is going to be a killer workout. Make good note: These workouts are simple, but boy are they effective. Fitness does not have to be fancy or complicated.
Back:
-5 sets, 10 reps of pull-ups
-5 sets, 20 reps push-ups
-5 sets, 10 reps dumbbell rows
Chest:
-8 sets, 4 reps bar bell bench press
-4 sets, 10 reps weighted dips
-4 sets, 12 reps cable flies
Legs:
-4 sets, 20 reps lunges
-8 sets, 5 reps weighted squats
-4 sets, 10 reps leg press
-4 sets, 20 reps calf raises
Shoulders:
-4 sets, 12 reps bar bell shrugs
-3 sets, 15 reps dumbbell front raises
-4 sets, 12 reps overhead dumbbell raises
Arms:
-3 sets, 12 reps dumbbell bicep curls
-3 sets, 12 reps lying dumbbell tricep extensions
-3 sets, 20 reps bar bell wrist curls
-3 sets, 20 reps reverse bar bell wrist curls
Abs:
-2 sets, 60 seconds general plank
-2 sets, 60 seconds side planks
-2 sets, 12 reps hanging leg raises
Great information! Quick question, do you keep working on the routine until you can accomplish it (for example, the pull ups) or do you substitute something that you can do until you can achieve the 5 sets of 10 pullups?
Thanks
Matt
Great question, Matt. I would do as much of the real routine as you can until you get all the way there. Once you do as many pull-ups, for example, do the rest with modified pull-ups using bands or something assistive like the Gravitron!
Hi,
I too would have to work up to some of these moves but I love the simplicity of this too! But I would like to work it into my training for a 1/2 marathon. How would you split it up? Arms and Chest one day and Abs and Legs the other? Also how often?
It’s up to you. You can split things up or do an entire body workout each day with a rest day in between. I personally, do lower body one day and upper body the next. I do core every two days as well. Do what works for you!