BOD OF THUNDER
THESE UPPER-BODY WORKOUTS BASED ON HEMSWORTH’S PREP FOR THOR: RAGNAROK WILL TURN YOUR SHOW-OFF MUSCLES INTO THE STUFF OF LEGEND
WHAT TO DO
Why the focus on arms and shoulders? Because make those pop and you’re going to look outstanding in T-shirts, singlets and Norse-god costumes. Aim to do each workout twice a week, while ticking off the rest of your body once a week.
1/ BOULDER SHOULDERS TRIPLE TREAT
Using light dumbbells and taking no rest between moves do: • 10 x standing press • 10 x front raise • 10 x lateral raise Go for 3 rounds. It’s a warm-up of sorts, but your delts will be screaming for divine mercy.
SEATED MILITARY PRESS
Sit on the edge of a bench holding a barbell in front of you at shoulder height. Keeping your back straight and core braced, push the bar overhead until your arms lock out. Lower slowly and repeat. Do three sets of 8-12 reps then a fourth, heavier set of 6 reps. Finish with a set of 15 with a lighter bar.
With your feet shoulder-width apart and gripping a barbell underhand, hands 12-15cm apart, lead by breaking your elbows to row the barbell up under your chin. Lower and repeat.
2/ MASSIVE GUNS SEATED INCLINE CURL
Set the bench to 45°. Lie back with a dumbbell in each hand. Alternately curl each weight to your shoulder, squeeze and lower. Do 3 sets of 8-12 reps then a fourth, heavier set of 6 reps.
STANDING EZ BAR CURL
Stand tall, shoulders back, holding a loaded bar with an underhand grip. Keeping your elbows tucked into your sides throughout the movement, contract your biceps to curl the bar to your chest. Lower under control. Do 3 sets of 8-12 reps then a fourth, heavier set of 6 reps.
CLOSE-GRIP BENCH PRESS
Perform as a standard bench press except have your hands only 15-20cm apart and keep your elbows tucked in throughout the movement, thus focusing the tension on your triceps. Do 10 reps then . . .
. . . go straight into this move. Still lying on your back, hold the bar at arm’s length above your head. Give at the elbows and bring the bar down towards your forehead. Re-straighten your arms to return to the starting position. Ten reps. Do this superset 4 times.
Get into a push-up position but with your hands together to form a diamond shape. Go to failure three times.