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Train Like Thor! Episode 5 or The Superhero Series. Build Mass and cut down with Chris Hemsworth
Facebook; https://www.facebook.com/Fit-and-50-548844435514900/
The Chris Hemsworth Mass Builder;
DAY 1 – Back
1A Pullups Superset with Push ups Below
5 sets x 20, 15, 12, 10, 10 reps
1B Push ups
5 sets x 20 reps
2 Hammer strength machine rows
4 sets x 12 reps
3 Dumbbell rows
4 sets x 12 reps
4 Swiss ball hyperextentions
4 sets x 25, 20, 15, 15 reps
Day 2 – Chest
1 Barbell bench press
8 sets x 12, 10, 10, 8, 8, 6, 4, 4, 4 reps
2 Incline dumbbell bench press
4 sets x 12 reps
3 Hammer strength chest press
4 sets x 15 reps
4A Weighted dip Superset with Cable Flyes Below
4 sets x 10 reps
4B Cable flyes
4 sets x 12 reps
Day 3 – Legs
1 Back squat
7 sets x 10, 8, 6, 5, 4, 3, 3 reps
2 Leg press
1 x drop set to failure
3 Walking lunges
4 sets x 20 reps
4A Leg extension Triset with Leg Curl and Calf Raises
3 sets x 20 reps
4B Single-leg curl
3 sets x 20 reps
4C Standing calf raise
3 sets x 20 reps
Day 4 – Shoulders
1 Military press
7 sets x 10, 8, 6, 5, 4, 3, 3 reps
2 Arnold press
4 sets x 12 reps
3 Barbell shrugs
4 sets x 12 reps
4A Dumbbell lateral raise Triset with Front Raise and Rear Delt Flye
3 sets x 15 reps
4B Dumbbell front raise
3 sets x 15 reps
4C 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
4A Dumbbell hammer curl Triset with Rope Pressdown
3 sets x 12 reps
4B Rope pressdown
3 sets x 12 reps
5A Barbell wrist curl superset with Barbell Reverse Wrist Curl
3 sets x 20 reps
5B Barbell reverse wrist curl
3 sets x 20 reps
Above is Chris Hemsworths original Bulking weight training program when he was building muscle to play Thor. When it came time to cut to show off all those muscles he had build. He mainly used a combination of Crossfit, functional style training and Muay Tai instead of traidional cardio.
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