|Incline Dumbbell Bench||3||6-8||60s|
|Incline Bench Press||3||6-8||60s|
|Flat Dumbbell Press||3||10||60s|
|Incline Dumbbell Press||3||10-12||60s|
Two things are important about doing this workout: the setup and the movement.
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.
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.]]>
Here is a workout that will move you from a couch potato to Thor body in only 5 weeks:
Reverse Lunge with 1 Arm Press
Single Dumbell Squat
Isometric plyo pushup
Lunge and press with Isometric hold
Isometric Dumbell Squat
Wide Grip Pullups
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
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)
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)
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.
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.
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.
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.]]>
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.
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!
Side Lateral Raise
Side Lateral Raise
Rear Delt Raise