THE TOOLS YOU NEED TO BUILD ® THE BODY YOU WANT Store Workouts Diet Plans Expert Guides Videos Tools THOR RAGNAROK INSPIRED WORKOUT: TRAIN LIKE CHRIS HEMSWORTH Build muscle like the God of Thunder with this Thor Workout inspired by Chris Hemsworth’s physique in Thor: Ragnarok. Check it out & give it a try! Link to Workout: https://www.muscleandstrength.com/workouts/thor-ragnarok-chris-hemsworth-inspired-workout Main Goal: Build Muscle Training Level: Intermediate Program Duration: 12 Weeks Days Per Week: 5 Day Time Per Workout: 60-90 Mins Equipment: Barbell, Bodyweight Cables, Dumbbells, Machines Author: Arthur Kot Monday - Chest, Back & Abs Exercise Sets Reps 1. Barbell Bench Press 5 12, 12, 10, 8, 6 2. Dumbbell Fly 4 12 3. Bent-Over Row 4 12 4. Hammer Strength Row 4 12 5. Weighted Pullup 5 15, 12, 10, 10, 8 6. Weighted Dip 5 15, 12, 10, 10, 8 7a. Plank 1-3 60 seconds 7b. Cable Crunch 1-3 12 - 15 7c. Sit Up 1-3 12 - 15 7d. Reverse Crunch 1-3 12 - 15 7e. Hanging Leg Raise 1-3 12 - 15 7f. Oblique Crunch 1-3 12 - 15 each side Sets Reps 1. Barbell Squat 5 10, 8, 8, 6, 4 2. Stiff-Legged Deadlift 4 12 3. Hamstring Curls 3 20 4. Leg Extension 3 20 5. Seated Leg Curl 3 20 Sets Reps 1. Weighted Chin Up 5 15, 12, 10, 10, 8 2. Barbell Curls 3 10 3. Hammer Curls 3 10 4. Cable Tricep Extensions 3 10 5. Barbell French Press 3 10 6a. Plank 1-3 60 seconds 6b. Cable Crunch 1-3 12 - 15 6c. Sit Up 1-3 12 - 15 6d. Reverse Crunch 1-3 12 - 15 6e. Hanging Leg Raise 1-3 12 - 15 6f. Oblique Crunch 1-3 12 - 15 each side Tuesday - Legs Exercise Wednesday - Abs & Arms Exercise Thursday - Chest, Shoulders & Back Exercise Sets Reps 1. Barbell Bench Press 5 12, 12, 10, 8, 6 2. Dumbbell Fly 4 12 3. Bent-Over Row 4 12 4. Bent-Over Lateral Raise 3 15 5. Dumbbell Shoulder Press 5 15, 12, 10, 10, 8 6. Lateral Raise 4 12 7. Front Raise 4 12 Sets Reps 1. Barbell Squat 5 10, 8, 8, 6, 4 2. Stiff-Legged Deadlifts 4 12 3. Hamstring Curls 3 20 4. Leg Extension 3 20 5. Seated Leg Curl 3 20 6a. Plank 1-3 60 seconds 6b. Cable Crunch 1-3 12 - 15 6c. Sit Up 1-3 12 - 15 6d. Reverse Crunch 1-3 12 - 15 6e. Hanging Leg Raise 1-3 12 - 15 6f. Oblique Crunch 1-3 12 - 15 each side Friday - Legs & Abs Exercise MUSCLEANDSTRENGTH.COM