Saturday, 5 May 2012

The Mighty Thor workout plan

Thor - being god requires godlike body, for which Chris Hemsworth needed to bulk up. He trained for 6 months under experienced eye of Duffy Gaver (former NAVY seal).
"It's pretty simple bodybuilding," Gaver says about the workout, which was used prior to last summer's Thor and this month's Avengers.  "We benched, but you'll notice that there's not a ton of chest work. Once you develop huge pecs, you look like another gym rat, and it makes everything else look smaller."



According to Gaver, Chris didn't touch single muscle-enhancing substance (yeah, right) - the key to gaining those 20 pounds of muscle was red meat, heavy lifts, and his complete dedication to this program:



Back


 Set #1 


 Set #2 


 Set #3 


 Set #4 


 Set #5 
 Superset: Pullups+pushups XXXXXXXXXX
 Pullups  20 15 12 10 10
 Pushups   20 20 20 20 20
 Leverage Iso Row  12 12 12 12XX
 Heavy Dumbbell Rows  12 12 12 12XX
 Hyperextensions  25 20 15 15XX


Chest+biceps


 Set #1 


 Set #2 


 Set #3 


 Set #4 


 Set #5 
 Superset: Barbell bench press+dumbbell curl XXXXXXXXXX
 Barbell bench press  12 10 10 10 10
 Alternate dumbbell curl  12 10 10 8 8
 Leverage incline chest press  15 15 15 15XX
 Superset:  XXXXXXXXXX
 Heavy barbell curl  12 10 10 10 10
 Pushups  20 20 20 20 20


Legs


 Set #1 


 Set #2 


 Set #3 


 Set #4 


 Set #5 
 Barbell Squat: 5 sets of 20,15,12,10,10 reps   20 15 12 10 10
 Leg Press: 5 sets of 20,15,12,10,10 reps   20 15 12 10 10
 Superset: Leg extensions+Seated leg curl XXXXXXXXXX
 Leg extensions  15 15 15 15 15
 Seated leg curl  15 15 15 15 15
 Standing calf raises  15 15 15 15 20


Shoulders


 Set #1 


 Set #2 


 Set #3 


 Set #4 
 Push press: 15,12,10,10,8,6,4 reps, Giant set/4 rounds 
 Dumbbell shoulder press  15 12 10 8
 Side lateral raise  15 12 10 8
 Front dumbbell raise  15 12 10 8
 Reverse flyes  15 12 10 8


Triceps


 Set #1 


 Set #2 


 Set #3 


 Set #4 


 Set #5 
 Tricep dips  15 15 15XXXX
 Superset: Lying triceps press+Tricep dumbbell kickback XXXXXXXXXX
 Lying triceps press  15 15 15 15 15
 Tricep dumbbell kickback  12 12 12 12 12
 Overhead barbell extension  12 12 12 12 12


Abs


 Set #1 


 Set #2 


 Set #3 


 Set #4 


 Set #5 
 Ab crunch machine  30 30 30 30 30
 Ab circuit: 3x XXXXXXXXXX
 Situps  20 20 20XXXX
 Flutter kicks  20 20 20XXXX
 Hanging leg raises  20 20 20XXXX
 Tuck crunch  20 20 20XXXX
 Russian twist  20 20 20XXXX

1 comment:

  1. Unquestionably believe that which you stated. Your favorite reason appeared
    to be on the internet the easiest thing to be aware
    of. I say to you, I definitely get annoyed
    while people think about worries that they just do not know about.
    You managed to hit the nail upon the top
    and also defined out the whole thing without having side
    effect , people can take a signal. Will likely be back to get more.
    Thanks

    My web site :: diets that work for women

    ReplyDelete