Official Thor Workout
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Day 1: Chest
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Day 2: Back
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Day 3: Legs
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Day 4: Abs
Thor workout
day 1
The original Thor (2011) Workout, Day 1: To pack on 20lbs of lean mass and become the hammer-wielding Norse god of thunder, Chris Hemsworth completed this workout!
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"Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other.
Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest.
Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
Return your arms back to the starting position as you squeeze your chest muscles and breathe out.
Tip: Make sure to use the same arc of motion used to lower the weights.
Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
Variations: You may want to use a palms facing forward version for different stimulation."
Lie back on a flat bench. .
Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. .
This will be your starting position. .
From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest. .
After a brief pause, push the bar back to the starting position as you breathe out. .
Focus on pushing the bar using your chest muscles. .
Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. .
Tip: Ideally, lowering the weight should take about twice as long as raising it.
"Place a couple of dumbbells looking forward in front of a flat bench.
Sit on the end of the bench with your legs together and the dumbbells behind your calves.
Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as you pick them. This will be your starting position.
Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights.
(Note: avoid swinging the torso or bringing the arms back as opposed to the side.)
After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
Repeat for the recommended amount of repetitions.
Variation: This exercise can also be performed standing but those with lower back problems are better off performing this seated variety.
"
"Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
Lower the dumbbells back down slowly to the starting position as you inhale.
Repeat for the recommended amount of repetitions.
Variation: This exercise can also be performed sitting down.
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"Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
Repeat for the recommended amount of repetitions.
Variations: You can perform the exercise standing up but that is not recommended for people with lower back issues.
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Thor workout
Day 2
The original Thor (2011) Workout, Day 1: To pack on 20lbs of lean mass and become the hammer-wielding Norse god of thunder, Chris Hemsworth completed this workout!
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"Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out.
This is your starting position.
Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement.
As you breathe out, pull your torso up until your head is around the level of the pull-up bar.
Concentrate on using the biceps muscles in order to perform the movement.
Keep the elbows close to your body.
Tip: The upper torso should remain stationary as it moves through space and only the arms should move.
The forearms should do no other work other than hold the bar.
After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended.
Breathe in as you perform this portion of the movement.
Repeat this motion for the prescribed amount of repetitions.
Variations:
If you are new at this exercise and do not have the strength to perform it, use a pull-up assist machine if available.
These machines use weight to help you push your bodyweight.
Otherwise, a spotter holding your legs can help.
On the other hand, more advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates."
"Approach the bar so that it is centered over your feet.
Your feet should be about hip-width apart.
Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract.
Typically, you would use an alternating grip.
With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar.
Look forward with your head.
Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
Lower the bar by bending at the hips and guiding it to the floor."
Stand up with your torso upright while holding a barbell at a shoulder-width grip. .
The palm of your hands should be facing forward and the elbows should be close to the torso. .
This will be your starting position. .
While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move. .
Continue the movement until your biceps are fully contracted and the bar is at shoulder level. .
Hold the contracted position for a second and squeeze the biceps hard. .
Slowly begin to bring the bar back to starting position as your breathe in.
"Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting position.
As you breathe in and you keep the upper arms stationary with the elbows in, slowly lower the weight until the dumbbells are near your ears.
At that point, while keeping the elbows in and the upper arms stationary, use the triceps to bring the weight back up to the starting position as you breathe out.
Repeat for the recommended amount of repetitions.
Caution: This is an exercise that you need to be very careful with when selecting the weight. Too much weight with sloppy form and you could be looking at injured elbows. Also, if you suffer from elbow problems this exercise might be too harsh on your elbows, so you may need to look for a substitute such as a close-grip bench press.
Variation: You can perform this exercise in an alternate fashion like alternate dumbbell curls."
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AKA Prone Abs. Start in a pushup position. Instead of arms extended, use your forearms on the ground to hold yourself up. Your back, through your glutes to your feet should be a straight line. Contract your abs to hold this position.
"Works your obliques and helps stabilize your spine. Lie on your side and support your body between your forearm and knee to your feet. Hold position for two to four seconds.
Repeat on the other side. Build up to at least 60 seconds on each side of your body!"
"Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle.
The torso should be straight with the lower back pressed against the pad of the machine and the legs extended pointing towards the floor. This will be your starting position.
Now as you breathe out, lift your legs up as you keep them extended. Continue this movement until your legs are roughly parallel to the floor and then hold the contraction for a second. Tip: Do not use any momentum or swinging as you perform this exercise.
Slowly go back to the starting position as you breathe in.
Repeat for the recommended amount of repetitions.
Variations: As you become more advanced you can start to rotate your pelvis forward at the top of the movement to really engage the lower abs. You may also straighten your legs to increase the difficulty of this movement."
"Kneel below a high pulley that contains a rope attachment.
Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.
With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.
Slowly return to the starting position as you inhale. Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work.
Repeat for the recommended amount of repetitions.
Variations: You can perform this exercise with a handle instead so that you can concentrate on each side of the abs separately by performing the exercise to the side
"
"Start out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit.
Place your left hand behind your head.
Once you are in this set position, begin by moving your left elbow up as you would perform a normal crunch except this time the main emphasis is on your obliques.
Crunch as high as you can, hold the contraction for a second and then slowly drop back down into the starting position.
Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (elevation) part of the exercise.
Note: While you cannot add resistance to this exercise you can concentrate on perfect execution and slow speed.
"
Thor workout
day 3
The original Thor (2011) Workout, Day 1: To pack on 20lbs of lean mass and become the hammer-wielding Norse god of thunder, Chris Hemsworth completed this workout!
Sport of Interval Training
Can't surf? Don't play sports? Complete 30 mins of High Intensity Interval Training instead.
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"Sitting in the leg extension machine (the one where you sit in what looks like a chair and lift the pad/weight up with your shins).
Adjust the seat so that the bend of your knees aligns with the edge of the seat, that your back is fully supported by the back pad, and that the shin pad sits comfortable above your ankles.
Set the weight to something challenging (probably around 40 lbs).
Extend your legs as straight as possible, then return to relaxed/bent position.
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"Can be done standing, seated or lying down (there are various machines).
Set the weight, and like the extensions, adjust the pads so that everything is comfortable.
Lift the weights by bringing your heels toward your glutes.
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"Begin with the barbell supported on top of the traps.
The chest should be up and the head facing forward.
Adopt a hip-width stance with the feet turned out as needed.
Descend by flexing the knees, refraining from moving the hips back as much as possible.
This requires that the knees travel forward.
Ensure that they stay align with the feet.
The goal is to keep the torso as upright as possible.
Continue all the way down, keeping the weight on the front of the heel.
At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward."
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AKA Prone Abs. Start in a pushup position. Instead of arms extended, use your forearms on the ground to hold yourself up. Your back, through your glutes to your feet should be a straight line. Contract your abs to hold this position.
"Works your obliques and helps stabilize your spine. Lie on your side and support your body between your forearm and knee to your feet. Hold position for two to four seconds.
Repeat on the other side. Build up to at least 60 seconds on each side of your body!"
"Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle.
The torso should be straight with the lower back pressed against the pad of the machine and the legs extended pointing towards the floor. This will be your starting position.
Now as you breathe out, lift your legs up as you keep them extended. Continue this movement until your legs are roughly parallel to the floor and then hold the contraction for a second. Tip: Do not use any momentum or swinging as you perform this exercise.
Slowly go back to the starting position as you breathe in.
Repeat for the recommended amount of repetitions.
Variations: As you become more advanced you can start to rotate your pelvis forward at the top of the movement to really engage the lower abs. You may also straighten your legs to increase the difficulty of this movement."
"Kneel below a high pulley that contains a rope attachment.
Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.
With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.
Slowly return to the starting position as you inhale. Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work.
Repeat for the recommended amount of repetitions.
Variations: You can perform this exercise with a handle instead so that you can concentrate on each side of the abs separately by performing the exercise to the side
"
"Start out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit.
Place your left hand behind your head.
Once you are in this set position, begin by moving your left elbow up as you would perform a normal crunch except this time the main emphasis is on your obliques.
Crunch as high as you can, hold the contraction for a second and then slowly drop back down into the starting position.
Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (elevation) part of the exercise.
Note: While you cannot add resistance to this exercise you can concentrate on perfect execution and slow speed.
"
Thor workout
day 4
The original Thor (2011) Workout, Day 1: To pack on 20lbs of lean mass and become the hammer-wielding Norse god of thunder, Chris Hemsworth completed this workout!
#N/A
AKA Prone Abs. Start in a pushup position. Instead of arms extended, use your forearms on the ground to hold yourself up. Your back, through your glutes to your feet should be a straight line. Contract your abs to hold this position.
"Works your obliques and helps stabilize your spine. Lie on your side and support your body between your forearm and knee to your feet. Hold position for two to four seconds.
Repeat on the other side. Build up to at least 60 seconds on each side of your body!"
"Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle.
The torso should be straight with the lower back pressed against the pad of the machine and the legs extended pointing towards the floor. This will be your starting position.
Now as you breathe out, lift your legs up as you keep them extended. Continue this movement until your legs are roughly parallel to the floor and then hold the contraction for a second. Tip: Do not use any momentum or swinging as you perform this exercise.
Slowly go back to the starting position as you breathe in.
Repeat for the recommended amount of repetitions.
Variations: As you become more advanced you can start to rotate your pelvis forward at the top of the movement to really engage the lower abs. You may also straighten your legs to increase the difficulty of this movement."
"Kneel below a high pulley that contains a rope attachment.
Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.
With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.
Slowly return to the starting position as you inhale. Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work.
Repeat for the recommended amount of repetitions.
Variations: You can perform this exercise with a handle instead so that you can concentrate on each side of the abs separately by performing the exercise to the side
"
"Start out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit.
Place your left hand behind your head.
Once you are in this set position, begin by moving your left elbow up as you would perform a normal crunch except this time the main emphasis is on your obliques.
Crunch as high as you can, hold the contraction for a second and then slowly drop back down into the starting position.
Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (elevation) part of the exercise.
Note: While you cannot add resistance to this exercise you can concentrate on perfect execution and slow speed.
"
The Thor workout Basics |
thor nutrition |
| Compound exercises
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Like classic bodybuilding nutrition regimens, Hemsworth ate a high protein, low carb diet, focusing on egg whites, chicken, fish, and broccolli and spinach.
thor Supplementation
Protein powder, and plenty of it! Taking whey protein before and after a workout, along with taking casein protein at night before bed can help maximize muscle recovery and growth.
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