In this edition of The Avengers workout series, we’re going to look at our favourite thunder god and find out how to get strong enough to wield Mjolnir, his legendary hammer.
Avenger: Thor
Thor has a jacked physique fit for a thunder god, with especially large shoulders and arms for wielding a massive hammer. The superset below makes use of two compound movements that will guarantee hitting your shoulders, back and arms hard.
Training for muscle growth will require moderate loads and more reps, which tend to have a muscle-fatiguing effect. This may create more mechanical damage and stress to your muscles, which leads to a compensation of muscle growth.
Note: This workout is a superset – Go straight from A1 to A2, and repeat for 4 sets in total.
A1. Seated dumbbell shoulder press, 8-12 reps
Sit on an upright bench with dumbbells in each hand resting on your thighs.
Lift the dumbbells one at a time to shoulder level by using your thighs to boost the dumbbells up.
Start with your palms facing away from you: ensure your core is engaged and make sure your elbow stays directly under your wrist, so your forearms are straight and perpendicular to the ground.
Now squeeze your shoulders and push the dumbbells up in a straight line while making sure your forearm stays straight.
Control slowly back down to the start position and repeat for 8 to 12 reps.
A2. Chin ups, 8-12 reps
Grab the bar with your hands shoulder-width apart and your palms facing you with an underhand grip.
Start by hanging from the bar with your arms fully extended. Engage your lower trap by squeezing your shoulder blades down and together.
Keep your legs bent at 90 degrees and make sure your core stays engaged.
While keeping your shoulder blades set, pull the top of your chest up towards the bar and squeeze your lats and biceps. Think about pulling through your elbows and drive them down and back.
Control yourself slowly back to the start position and repeat for 8-12 reps.
Rest for 2 minutes then go back to the shoulder press.
You may include this superset as part of a shoulder and arm programme and add some isolation exercises for your shoulders and arms such as dumbbell lateral raises, bicep curls and tricep extensions.
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