The THOR Workout Week – Chris Hemsworth

Chris Hemsworth : Christopher Hemsworth ( born 11 August 1983)  is an Australian actor famous for his role as THOR in the Marvel Series.

Chris and his castmate Tom Hiddleston , Who ultimately played the role of Loki, had auditioned for the role of THOR.

For the role of THOR , Chris said he had put on around 20 pounds of muscle. It was quite a journey, lets find out THOR inspired workout routine.

Chris Hemsworth Height :

6 ft 3¼ in or 191 cm

Chris Hemsworth Weight :

91 kg or 201 pounds

The Pro-Level Workout Routine

Hemsworth follows The Pro-level workout routine , which involves training the opposite muscles groups together.

This workout is designed in such a way that the core/Abs are worked out 3 times a week, the back , chest , legs are trained 2 times a week.

THOR_Abs Avenue
THOR_Abs Avenue

Mondays : Chest , back and abs

Mondays begin with Chest , back and Abs exercises.

Each of the following exercises are done in a set of 4-5 as well as each set consists of 12-15 reps.

Exercise type Sets reps
Barbell Bench Press 5 12,12,10,8,8
Dumbell Fly 4 12*4
Hammer Strength Row 4 12*4
Weighted Pullups 5 15,12,10*3
Weighted dips 5 15,12,10*3
Plank 1-3 45-60 seconds each
Cable crunch 1-3 12-15
Sit Up 1-3 12-15
Reverse Crunch 1-3 12-15
Hanging Leg raise 1-3 12-15
Oblique crunch 1-3 12-15 each Side

 

Tuesday : Legs

Tuesdays are for legs . the following exercises are done on Tuesdays.

Workout Sets Reps
Barbell Squat 5 10,8,8,6,4
Stiff-leg deadlift 4 12
Hamstring Curls 3 20
Leg extension 3 20
Seated leg curl 3 20

 

Wednesdays: Abs and Arms

Wednesdays consists of Abs and Arms exercises.

Exercise Sets Reps
Weighted chin up 5 15,12,10,8,8
Barber and Hammer curl 3+3 10*6
Cable Tricep extention 3 10
Plank 1-3 60 seconds
Cable and Reverse Crunch 1-3 12-15 reps
Situp 1-3 15
Hanging leg raise 1-3 15
Oblique crunch 1-3 12-15 each side
Mountain climber 1-3 20

 

Thursday : Chest, Shoulder and Back

Thursdays are a mixture of Chest shoulder and Back exercises.

Workout Sets Reps
Barbell Bench Press 5 12,12,10,8,8
Dumbell Fly 4 12*4
Bent-over row 4 12
Bent-over lateral rise 3 15
Dumbell Shoulder press 5 15,12,10,8,8
Lateral Rise 4 12
Front rise 4 12

 

Fridays : Legs and Abs

Friday is the last day of the exercise routine , and on this day 2 exercises are to be done , they are Legs and Abs.

Exercise Sets Reps
Barbell Squat 5 10,8,8,6,4
Stiff-leg deadlift 4 12
Hamstring Curls 3 20
Leg extension 3 20
Seated leg curl 3 20
Plank 1-3 45-60 seconds each
Cable crunch 1-3 12-15
Sit Up 1-3 12-15
Reverse Crunch 1-3 12-15
Hanging Leg raise 1-3 12-15
Oblique crunch 1-3 12-15 each Side

 

This Marks the end of the Complete Thor Workout Week.

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