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Chris Hemsworth’s Thor workout and get into godlike shape

Chris Hemsworth’s Thor workout and get into godlike shape
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Chris Hemsworth’s Thor Workout

Part 1: Eight-Week Bulking Plan

How to do it

Weeks 1 and 5: Sets 4 Reps 4-6

Weeks 2 and 6: Sets 4 Reps 6-8

Weeks 3 and 7: Sets 4 Reps 8-12

Weeks 4 and 8: Sets 4 Reps 4-6

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Session 1: Chest and Back

Bench press

Bent-over row

Weighted pull-up

Weighted dip

Session 2: Legs

Squat

Deadlift

Hamstring curl

Session 3: Arms

Weighted chin-up

Close-grip bench press

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Part 2: Four-Week Fat-Loss Plan

“Once Chris put on the muscle I needed to get him lean, which meant stripping away any fat he had accumulated during the first phase while maintaining all his newly built muscle,” says Knight. “I did this by getting him to do this total-body circuit based around classic strongman moves, such as log presses, tyre flips, sledgehammers and prowler sprints, as well as circuits with kettlebells of varying weights. This got Chris down to his fighting weight of 220lb [100kg] – and as you can see from the pictures, it was all muscle.”

Hemsworth adds that he kept a “very close eye” on his diet. “I was eating a lot of clean protein, fruit, vegetables and some carbs, as well as drinking four to five litres of water a day.”

Circuit 1: Tabata (20 seconds on, 10 seconds off)

Double kettlebell squats, four rounds

Snatches, eight rounds

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Circuit 2

Kettlebell swings: 30 seconds two-hand, 30 seconds right-hand-only swings, 30 seconds left-hand-only swings, 30 seconds alternate swings

Kettlebell cleans: 5 right, 5 left, 4 right, 4 left, 3 right, 3 left, 2 right, 2 left, 1 right, 1 left, then back up to 5 each side for a total of 60 reps with no rest

Circuit 3

Turkish get-ups, 5 minutes continuous

Windmill, 5 each side

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When Hemsworth’s in training to play the Norse god – sequel Thor: Ragnarok is in pre-production ahead of an autumn 2017 release – he has got back on a protein-heavy diet in order to regain his strong, bulky physique. “I basically overfeed on protein and endless amounts of chicken breast and steak and fish and vegetables and brown rice,” says Hemsworth. If you follow a similarly strict diet and perform Hemsworth's workouts listed below, you too can have a body to rival that of a Greek god.



Topic: #workout
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HOT COMMENTS

Raju

Greek...lol...Thor is Norse mythology God Son of odin Grandson of Borr

4 Months ago

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Maharana Pratap

I love thor 100

4 Months ago

0
Bansi

i love Thor

4 Months ago

1
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