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

Men's Health (Australia) - - Muscle -

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.

UP­RIGHT ROW

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 . . .

SKULLCRUSHER

. . . 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.

DI­A­MOND PUSH-UP

Get into a push-up po­si­tion but with your hands to­gether to form a di­a­mond shape. Go to fail­ure three times.

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