The Thor Workout

 

Looking for ways to pile on some brawny muscle mass? Thor workout is the ideal platform for you to consider if your body is waiting for some sinewy bulk.

The origin of the word “Thor”:

Form anyone to indulge themselves fully in achieving this goal of getting a robust body as Thor; knowledge of what they are going to do is quite motivating.

Thor was the hammer-wielding god of thunder, lightning, storms, oak trees, strength, the protection of mankind, the weather, the agriculture, in addition to hallowing and fertility. He did not lead armies, yet he was known for his strength.

It is also said that the name of the weekday “Thursday” is named after the god of thunder as being “thor’s-day.”

Getting started:

In order to prepare your body for this massive transformation, you must train your mind to the lowdown on your workout and diet. You need to plan for your future self which is soon going to look more transformed than ever. Most of all, learning to stick to your goal matters the most because shaping your muscles (either losing or gaining) requires patience.

Workout plans:

Your workout will alternate between heavy weightlifting, bodybuilding work to lighter timed fitness and more resistance and functional type stuff.

With the bodybuilding, for each exercise, do four sets, with ranges between 8-20 repeats.

Duration of workout:

For Thor, you will need to work out 6 times a week for about an hour. No need to go over 2 hours.

Exercise steps:

DAY 1-BACK

• Pull-ups : 5 sets, 20, 15 12 10 10 reps
• Pushups: 5 sets, 20 reps
• Hammer strength machine rows: 4 sets, 12 reps
• Dumbbell rows: 4 sets, 12 reps
• Swiss ball hyperextensions: 4 sets, 25 20 15 15 reps

DAY 2-CHEST

• Barbell bench press: 8 sets, 12 10 10 8 8 6 4 4 4 reps
• Incline dumbbell bench press: 4 sets, 12 reps
• Hammer strength chest press: 4 sets, 10 reps
• Weighted dip: 4 sets, 10 reps
• Cables flyes: 4 sets, 12 reps

DAY 3-LEGS

• Back squat: 7 sets, 10 8 6 5 4 3 3 reps
• Leg press: 1 (drop set to failure)
• Walking lunges: 4 sets, 20 reps
• Leg extension: 3 sets, 20 reps
• Single leg curl: 3 sets, 20 reps
• Standing calf raise: 3 sets, 20 reps

DAY 4-SHOULDERS

• Military press: 7-sets, 10 8 6 5 4 3 3 reps
• Arnold press: 4-sets, 12 reps
• Barbell shrugs: 4-sets, 12 reps
• Dumbbell lateral raise: 3-sets, 15 reps
• Dumbbell front raise: 3-sets, 15 reps
• Dumbbell rear delt flyes: 3-sets, 15 reps

DAY 5-ARMS

• Barbell biceps curl: 3 sets, 10 reps
• Skull crusher: 3 sets, 10 reps
• Ex-preacher curl: 3 sets, 10 reps
• Dumbbell lying triceps extension: 3 sets, 10 reps
• Dumbbell hammer curl: 3 sets, 12 reps
• Rope press down: 3 sets, 12 reps
• Barbell wrist curl: 3 sets, 20 reps
• Barbell reverse wrist curl: 3 sets, 20 reps

Bodyweight circuit training:

This can be done for more functional strength. It includes:

1. Pull-ups: 3 sets 15 reps
2. Sit-up: 3 sets 20 reps
3. Pushups: 3 sets 15 reps
4. Front box jump: 3 sets 10 reps
5. Bodyweight squat: 3 sets 15 reps

Diet plan along with thor exercise:

BREAKFAST

• Oatmeal 1 cup
• Banana 1
• Fat-free milk
• Egg whites 4
• Egg 1
• Cheese 50 grams
• Protein shake
• Orange juice

BRUNCH

• turkey roll
• cottage cheese
• mixed nuts
• yogurt
• protein shake

LUNCH

• chicken breast 3
• brown rice 100 grams
• broccoli 1 cup
• kidney beans 1 cup
• fat-free milk 1 glass

SUPPER

• Boiled eggs 2
• Brown bread 2 slices
• Protein shake

DINNER

• fish 3 fillets
• quinoa 100 grams
• asparagus 100 grams
• yogurt
• fat-free milk 1 glass

Keep going with your motive, following this simple exercise and this healthy diet to gain a robust body. Remember to exercise smart, not hard!