Dorian Yates

Dorian Andrew Mientjez Yates was born in 1962 in England. He set a a new standard amongst bodybuilders, after being the first above 250lbs who won Mr Olympia, all while maintaining very low body fat and high muscle density. The prime in his career was through years 1990-1997, winning Mr Olympia 7 times (6 times in a row), Grand Prix 8 times, and Night of the Champions once.
At the moment he works as a personal trainer, and is an author of some popular and great working training programs (Blood and guts).

Full list of his major achievements:

1990 IFBB Night Of The Champions, New York - 2nd place
1991 IFBB Night Of The Champions, New York - 1st place
1991 IFBB Mr. Olympia, Orlando, Florida - 2nd place
1991 IFBB English Grand Prix, Nottingham - 1st place
1992 IFBB Mr. Olympia, Helsinki, Finland - 1st place
1992 IFBB English Grand Prix, Nottingham - 1st place
1993 IFBB Mr. Olympia, Atlanta, Georgia - 1st place
1994 IFBB Mr. Olympia, Atlanta, Georgia - 1st place
1994 IFBB Spanish Grand Prix, Madrid - 1st place
1994 IFBB German Grand Prix, Duisburg - 1st place
1994 IFBB English Grand Prix, Nottingham - 1st place
1995 IFBB Mr. Olympia, Atlanta, Georgia - 1st place
1996 IFBB Mr. Olympia, Chicago, Illinois - 1st place
1996 IFBB Spanish Grand Prix, Madrid - 1st place
1996 IFBB German Grand Prix, Darmstadt - 1st place
1996 IFBB English Grand Prix, Nottingham - 1st place
1997 IFBB Mr. Olympia, Long Beach, California - 1st place

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	XX	XX	XX	XX	XX
Pullups	20	15	12	10	10
Pushups	20	20	20	20	20
Leverage Iso Row	12	12	12	12	XX
Heavy Dumbbell Rows	12	12	12	12	XX
Hyperextensions	25	20	15	15	XX

Chest+biceps	Set #1	Set #2	Set #3	Set #4	Set #5
Superset: Barbell bench press+dumbbell curl	XX	XX	XX	XX	XX
Barbell bench press	12	10	10	10	10
Alternate dumbbell curl	12	10	10	8	8
Leverage incline chest press	15	15	15	15	XX
Superset:	XX	XX	XX	XX	XX
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	XX	XX	XX	XX	XX
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	15	XX	XX
Superset: Lying triceps press+Tricep dumbbell kickback	XX	XX	XX	XX	XX
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	XX	XX	XX	XX	XX
Situps	20	20	20	XX	XX
Flutter kicks	20	20	20	XX	XX
Hanging leg raises	20	20	20	XX	XX
Tuck crunch	20	20	20	XX	XX
Russian twist	20	20	20	XX	XX

My chest routine

As monday is my chest day, I thought I would quickly share my routine with you.

Decline smith machine press - 5 sets (pyramid) - this is probably my favorite exercise, I simply can't wait to do it
Incline dumbbell press - 3 sets
Dips (chest version)
Flyes - 3 sets

Going to failure in each set is crucial for maximum muscle growth, so try to do it. If you have trouble going to failure, ie many repetitions and still can't reach it, simply switch to higher weight. I also try to add atleast 2 kilos to my bench press every monday to see how much have I improved.

High Intensity Interval Training

Often abbreviated as HIIT or HIT, this form of training can be applied to both aerobic exercises (cardio) and weightlifting. It is proven to burn more fat than classic exercising (CE), in the same or even less time.
While HIIT is a better way to burn fat, it is much harder to do than distance running. A person that's able to run 5kms by slow or medium paced jogging in one session might not be able to run 5kms by  HIIT.
The concept of HIIT is to alternate between sprinting and slow jogging/walking in ratio 1:2. I will give you an example of full exercise.

3 minute warm up - light/medium jogging
10x 30 seconds of sprinting followed by 1 minute of light jogging
3 minute cooldown - light jogging

After 5 rounds of sprinting/jogging you take a rest and walk for as long as needed - however keep it to minimum.