JACK UP YOUR RIG

Hemsworth trains with Jason Walsh at Rise Nation. This bodybuilder-style circuit helped him to add size. Perform three rounds twice a week

01/ THREE-WAY ISO-HOLD CURL

Hold a barbell (or two DBs) at your hips. Curl it up slightly and hold for 10 seconds. Curl it halfway up and hold for 10 seconds. Take it to the top and hold for 10 seconds. Do one rep.

02/ ALTERNATING DUMBBELL CURL

Hold heavy dumbbells at your sides, with your core tight. Squeeze your right biceps, curling the dumbbell up; lower it. Repeat on the other side. That’s a rep. Do eight.

03/ PLATE PRESS-UP DROP SET

In a press-up position with two weight plates on your back, perform as many press-ups as possible. Remove one plate. Repeat. Remove the other. Repeat.

04/ TWO-WAY CABLE PULL-DOWN

As before. Stand in front of a cable or band and grip it at shoulder width. Pull it down by straightening your arms. Perform 10 reps. Narrow your hands and do 10 more.

05/ LYING CABLE CURL

Lie on your back, grasping the handle of a cable machine. Squeeze your biceps, pulling towards your shoulder. Return to the bottom. Do max reps in 30 seconds.