The Chris Hemsworth Avengers Workout
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Chris Hemsworth stars in the new movie Avengers and he plays “Thor”, his character from the 2011 movie of the same name.
 
There is little doubt that Chris had to get ripped for his role in both movies and with a little hard work, you can get there too. Do this 4-week workout twice per week to start looking more like a god!

Week 1

​EXERCISE​ ​SETS​ ​REPS​ ​REST​
Deadlift 3 4 60s
Pull up 3 8-10 30s
Back Raise 3 8-10 60s
Incline Dumbbell Bench 3 6-8 60s
Weighted Dips 3 4-6 60s

Week 2

​EXERCISE​ ​SETS​ ​REPS​ ​REST​
Deadlift 3 4-6 60s
Inverted Row 3 8-10 30s
Lat Pulldown 3 10 60s
Incline Bench Press 3 6-8 60s
Pullovers 3 6-8 60s

Week 3

​EXERCISE​ ​SETS​ ​REPS​ ​REST​
Scapula Pulldown 3 8-10 60s
Shrug (barbell) 4 10-12 30s
Back Raise 4 10 60s
Flat Dumbbell Press 3 10 60s
Weighted Dips 4 8-10 60s

Week 4

​EXERCISE​ ​SETS​ ​REPS​ ​REST​
Deadlift 3 6-8 60s
Lat Pulldown 3 12-15 30s
Back Raise 3 10-12 60s
Incline Dumbbell Press 3 10-12 60s
Decline Flys 3 8-10 60s

Chris Hemsworth Avengers

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Supersize Your Traps Like Thor – Not Your Meals!
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Why you need to do this. Besides the fact that large, meaty traps look good in t-shirts, strong traps will help improve your posture and help stabilize your shoulders, thus preventing injury. Did you know that your traps are among the hardest working muscles in your body? The only time they rest is when you’re lying down. The idea is to target your traps and rear delts through a primal, Conan workout. The behind the back shrug.

Two things are important about doing this workout: the setup and the movement.

The setup

Stand with your feet, hip width apart keeping your knees soft and not tight. Do this while holding a barbell behind you with a shoulder width grip, palms facing away from you. Remember to stand tall, lifting your chest and relaxing your neck.

The movement

Shrug straight up! Not forward or rearward. Shrug to your ears dragging the barbell along your body behind you. When you have reached your highest point, pause for a moment, squeeze, then slowly lower the weight. Bring the barbell all the way down to the start position to fully disengage and stretch your neck and traps.

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Chris Hemsworth Dance Workout
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So what does Chris Hemsworth do when he isn’t hitting the weights? Dances of course! This video is from the Australian version of Dancing With The Stars. Despite Chris’s size, he still is able to move. Maintaining flexibility is key. Although not the best dancer, without it, Chris would not be able to move like he does. Enjoy!

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After The Growth Stage For Chris Hemsworth
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After Chris Hemsworth went through his growth stage for Thor, he was too big. He needed to get a little leaner. One of the ways to accomplish this without losing muscle mass is to do a program like P90x. It provides cardio which will give you a leaner look than traditional heavy weight lifting. You won’t get huge, but done properly you can tighten and tone the muscle mass you have. Look at this transformation to see the effect a P90x workout can have on your body!

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From the Couch Potato To Thunder God – Chris Hemsworth Workout
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Before preparing for Thor, Chris Hemsworth had never really used weights before. It didn’t take long for him to get the body you see in the movies but it did take a lot of hard work, dedication, and planning.

Here is a workout that will move you from a couch potato to Thor body in only 5 weeks:

The Exercises
Pushups
Reverse Lunge with 1 Arm Press
Inverted Row
Prisoner Squat
Plyo Pushup
Single Dumbell Squat
Isometric plyo pushup
Lunge and press with Isometric hold
Isometric Dumbell Squat
Wide Grip Pullups
Burpees

 

Weeks 1 and 2
Do 7 reps of each exercise, with no rest in between, until the time is up.
Week 1 – 12 min
Week 2 – 15 min

Week 3
Perform each exercise for 20 seconds, then rest10 seconds. That is 1 set.
Do 2 sets of each workout, for 3 cycles. (That’s 6 sets of each exercise total)

Week 4
Perform each exercise for 20 seconds, then rest 10 seconds. That is 1 set.
Do 2 sets of each workout, for 4 cycles. (That’s 8 sets of each exercise total)

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Chris Hemsworth’s Big Arm Workout
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to see this player.


Do you want arms like Chris Hemsworth in Thor? He grew so big he didn’t even fit into his costume when it came time for the final fitting! Here is a workout to get the arms of Thor.

Hammer Curls
Start with lighter weight and do 15 reps
Now pick a heavier weight and do 4 sets of 8 reps, resting in between.

Barbell Tricep Extensions
Lie on a bench and press the barbell (no weight) up and bend at the elbow, hands shoulder width apart.
Add weight that allows you to perform 6 reps, for 4 sets, resting in between.

Barbell Curls
Grab the bar with a wide grip. Start with no weight for 15 reps to warm up.
Add weight that allows you to perform 6 reps , for 4 sets, resting in between.

Tricep Pushdown
Select a weight that allows you to do 15 reps for warm up.
Add weight that allows you to 12 reps, for 5 sets, resting in between.

 

 

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Impressively Big But Functional
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chris helmsworth body thorIn order to get a picture of the transformation needed for the character Thor Chris looked at Thor comic books and noticed Thor was HUGE! Chris knew he wasn’t going to be able to become a 500 pound Schwarzenegger body type. So Chris talked with Ken about it, he said Chirs needed to be “Impressively Big” but it had to be functional. Both didn’t want Chris  to look blocky like a steroided up gym guy, it needed to be that functional strong. So basically Chris’ workouts needed to mix in the right amount of weights with the right amount of cardio. Workouts listed HERE.

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It was Chris’ responsibility to do the physical training necessary to get into magnificent shape and to gain a lot of size so he could portray a “God Like” physique.

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Chris Hemsworth Discusses Life After Thor
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In the interview, he is asked the question “was you body fake?” Chris’s response was basically the times its me, its me. He goes on to explain that he has lost a lot of weight after the movie from simply not eating enough.

Your body is like an engine. It needs fuel. The bigger you build the engine, the more fuel it requires. If you don’t give it the fuel it needs, it won’t run properly. Chris lost weight because he was no longer providing his body’s mass with the fuel it needed to remain. This brings up the importance of eating for growth. Your body needs the fuel if you want to gain mass. Read here for more on what your body needs to grow.

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Alternative Workouts for Chris Hemsworth
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A staple of Chris Hemsworth’s workouts for Thor were non-traditional routines, meaning he used things like ropes, kettle bells, tires, medicine balls, etc. in addition to standard weight lifting.

The goal of these workouts was for strengthening both the core and other muscles. By creating instability during a workout, you exercise muscles that would otherwise be left out by traditional weight lifting. Below is a simple demonstration of workouts that combine instability and strength training. Feel free to add these workouts to your routine to get that Thor body!


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Get Thor’s Shoulders
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Here is a workout that will help you get the shoulders of the Thunder God, Chris Hemsworth. Add these into your routine for a complete shoulder workout.

Week 1

Side Lateral Raise
Dumbell Press
Front Raise

Week 2

Side Lateral Raise
Upright Row
Rear Delt Raise

 

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