The official
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Official Thor Ragnarok Workout
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Day 1: Back
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Day 2: Chest
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Day 3: Legs
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Day 4: Shoulders
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Day 5: Arms
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Optional: Abs
Official Workout
THOR RAGNaroK
Day 1
For Thor: Ragnorak, Chris Hemsworth stuck to the classic bodybuilding workouts, while also implementing functional fitness.
Using a pull-up bar, grab the bar with an overhand grip and take a dead hang position. .
Pull your body up to the bar until your elbows are behind the center line of your body and your head is over the bar. .
Return to starting position and repeat.
Hold a tight plank position on the ground and look forward. .
Drop down until your chest touches the ground. .
Come up and return to plank.
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Choose a flat bench and place a dumbbell on each side of it. .
Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support. .
Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. .
The palm of the hand should be facing your torso. .
This will be your starting position. .
Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. .
Breathe out as you perform this step. .
Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. .
Also, make sure that the force is performed with the back muscles and not the arms. .
Finally, the upper torso should remain stationary and only the arms should move. .
The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.Lower the resistance straight down to the starting position. .
Breathe in as you perform this step. .
Repeat the movement for the specified amount of repetitions. .
Switch sides and repeat again with the other arm.
With a Stability Ball in front of you, get onto your knees. Lean forward, placing the top of your hips and your stomach onto the stability ball. Extend your legs behind you. Start with your head up, back extended, chest off the ball and hands behind your head. Lower your chest and head down until you feel a good stretch in your hamstrings, then contract your lower back to return to the starting position.
OFFICIAL WORKOUT
THOR RAGNaroK
DAY 2
For Thor: Ragnorak, Chris Hemsworth stuck to the classic bodybuilding workouts, while also implementing functional fitness.
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.
The incline dumbbell bench press is an upper-body strengthening exercise that targets the chest, shoulder, and triceps. The inclined position increases the exercise's emphasis on the upper chest and shoulders. Using dumbbells allows for a greater range of motion and can help prevent any strength imbalances on either arm. Set an adjustable bench to an incline of 30-45 degrees. Lie on your back on the bench and hold a pair of dumbbells directly above your shoulders with your arms fully extended. Pull your shoulder blades together, and slightly stick out your chest. Lower both dumbbells to the sides of your chest. Pause, and then press the dumbbells back to the starting position.
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The weighted dip is a compound upper-body pressing exercise and progression of the bodyweight dip that strengthens the chest, shoulders, and triceps. Attach ankle weights. Grab the handles of a dip station and lift yourself until your arms are locked out and your body is straight up and down. Slightly bend your knees. Bend your elbows and lower your body until your upper arms are parallel to the floor. Use your chest, shoulders, and arms to power out of the bottom position and come to the starting position.
"Use standing or machine cables. The palms of your hand will be facing each other.
Adjust the cables to be shoulder width with the palms of your hands facing each other.
Grip the handles and bring them until your hands meet center chest, arms extended in front of you.
With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend 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
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."
OFFICIAL WORKOUT
THOR RAGNaroK
DAY 3
For Thor: Ragnorak, Chris Hemsworth stuck to the classic bodybuilding workouts, while also implementing functional fitness.
"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."
"On the leg press machine, place your feet on the platform shoulder width apart.
Adjust the seat so that in the starting position, your knees are tucked towards chest, but your back is flat against the seat.
In a controlled motion, extend your legs by pushing the platform back.
DO NOT LOCK YOUR KNEES.
Extend until your legs are almost straight, then bring them back to the bended position.
Focus on pushing with your heels, and not your toes.
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Start standing upright. Step forward so that one leg is bent at a 90' angle, and that you back knee is aligned under your hip and is JUST above the ground. Be sure your lead leg knee is not extended beyond your tow. From that position stand upright, then step forward with the other leg.
"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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"Stand in a shoulder-width stance with your toes flat on the edge of a box or step with your heels and mid-foot hanging off the edge so you feel a stretch in your calf. Use the wall or a rail as a support to stay balanced. This is your starting position.
Push your toes into the box so your heels raise up, pause, then lower yourself back to the starting position, being sure to feel a stretch in your calves.
Resist making this a bouncy movement. Instead control the movement throughout.
Be sure to squeeze the calves at the top of the
Make sure to drop the heel as far as possible to achieve the greatest stretch.
Keep your legs straight throughout the movement."
OFFICIAL WORKOUT
THOR RAGNaroK
DAY 4
For Thor: Ragnorak, Chris Hemsworth stuck to the classic bodybuilding workouts, while also implementing functional fitness.
"Start by placing a barbell that is about chest high on a squat rack.
Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip.
Make sure to grip the bar wider than shoulder width apart from each other.
Slightly bend the knees and place the barbell on your collar bone.
Lift the barbell up keeping it lying on your chest.
Take a step back and position your feet shoulder width apart from each other.
Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms.
Hold at about shoulder level and slightly in front of your head.
This is your starting position.
Lower the bar down to the collarbone slowly as you inhale.
Lift the bar back up to the starting position as you exhale.
Repeat for the recommended amount of repetitions.
Variations:
This exercise can also be performed sitting or kneeling
The behind the neck variation is not recommended for people with shoulder problems as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.
Another option is to use dumbbells when performing this exercise for better isolation." 0
"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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Standing with your feet shoulder-width apart, place a barbell in front of your thighs, hands shoulder-width apart, palms facing your body, and arms fully extended.
Keeping your arms straight, shrug your shoulders as high as you can. Pause, then lower to the start position. 0
"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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Stand tall with your feet hip-width apart. Hold a dumbbell in each hand in front of your thighs. Your palms should face toward you.
Raise your arms up in front of you. Pause when the dumbbells reach shoulder height. Then slowly return the weights to the starting position. 0
"Bend at the waist while keeping the back straight in order to pick up two dumbbells. The thumbs 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 be performed standing but those with lower back problems are better off performing this seated variety.
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OFFICIAL WORKOUT
THOR RAGNaroK
DAY 5
For Thor: Ragnorak, Chris Hemsworth stuck to the classic bodybuilding workouts, while also implementing functional fitness.
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. 0
Lie back on a bench with a dumbbell in each hand. Hold the weights over your chest, palms facing each other. Bend your elbows, and lower the weights to the sides of your head. Extend back to starting position. 0
Grab an EZ-Bar with an underhand grip, hands shoulder-width apart, and sit on a preacher bench. Place the back of your upper arms against the padding, fully extending your arms.
Contract your biceps to curl the bar toward your shoulders. Raise the bar as high as possible while maintaining constant tension on the biceps. Pause, then slowly lower the bar to the start position. 0
"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." 0
"Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
The palms of the hands should be facing your torso. This will be your starting position.
Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level.
Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
Repeat for the recommended amount of repetitions.
Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc." 0
"Using the cable maching and the straight bar OR v bar attachement, set the attachment to the highest setting, so that you have to pull down on the cable to move the weight.
Grip the attachment with palms facing down.
Pull the attachment down so that your arms are bent at a 90' angle, with your elbows tucked to your sides.
This is the starting position.
Push the attachment down so that your arms are fully extended.
Return to the 90' position.
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Sitting on a bench, grab a barbell with your palms facing up and your hands shoulder-width apart. Rest your forearms on your thighs and allow your wrists to hang over your knees. Perform the movement by curling your palms and wrists towards your face.
Pause for a moment in the top position, then slowly return the barbell to the starting position. 0
Sitting on a bench, grab a barbell with your palms facing down and your hands shoulder-width apart. Rest your forearms on your thighs and allow your wrists to hang over your knees. Curl your knuckles towards your face, lifting the barbell. Pause for a moment in the top position, then slowly return the barbell to the starting position. 0
OFFICIAL WORKOUT
THOR RAGNaRoK
DAY 6
For Thor: Ragnorak, Chris Hemsworth stuck to the classic bodybuilding workouts, while also implementing functional fitness.
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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. 0
"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." 0
"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!" 0
Hanging from a pullup bar, keep you legs together and bring them upward toward the bar. In a controlled fashion, touch the bar and return to starting position 0
The Thor workout Basics |
Sample Thor Diet |
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