Hello and welcome to the second instalment of our WorkoutWednesday blog series!
This week we’re looking at one of Hollywood’s biggest stars, Chris Hemsworth. The star is renowned for his incredible physique, and has rose to fame with roles in Thor and Rush, as well as a number of appearances in Marvel’s Avenger films and Doctor Strange.
Chris’ training regime consists of a classic bodybuilding approach, which predominantly targets his shoulders and arms!
We’ve looked at Chris’ workout routines and have broken his training regime down into 29 core exercises to help transform your body. The exercises cover your back, shoulders, chest, arms and legs.
The first set of exercises are:
Back:
- Pull ups
- Pushups
- Hammer strength two arm row
- Swiss ball hyper extensions
These exercises directly target your back, but are also excellent for your core and balance. Hammer strength are also great as they allow you to work each side of your body individually.
Chest:
- Barbell bench press
- Warrior fit incline dumbbell bench press
- Hammer strength chest press
- Weighted dip
- Cable flye
This set of exercises focus on your chest muscles and will also help work your arms, which are the secondary muscles being used to complete the movement.
Legs:
- Back squat
- Leg press
- Bodyweight walking lunge
- Leg extension
- Single leg curl
- Standing calf raise
Whilst the primary muscles being used in these movements are the legs some of the exercises work other areas of the body. For example the back squat is excellent as a whole body workout because it is a compound exercise, and walking lunges are great for improving balance and core strength.
Shoulders:
- Military press
- Arnold press
- Barbell shrug
- Dumbbell lateral raise
- Dumbbell front raise
- Dumbbell rear delt flye
These exercises are perfect for shredding your shoulders and giving you the best chance of making yours look like Thor’s. However they are also good at working your arms, chest and back as well.
Arms:
- Biceps barbell curl
- Skull crusher
- EZ-bar preacher curl
- Dumbbell lying triceps extension
- Dumbbell hammer curl
- Rope pressdown
- Barbell wrist curl
This set of movements will completely transform your arms if they are done consistently and properly, but they also work other areas such as your chest.
This workout was key to helping Chris Hemsworth bulk up for his role in Thor, however it was his determination and work ethic which got him the best results.