The Thor Workout Note:Complete any exercises paired A & B as supersets. Complete any exercises A,B,& C as trisets. Day 1-Back A)Pullup 5-20,15,12,10,10 B)Pushup 5-20 Hammer Strength Row 4-12 Heavy DB Row 4-12 Hyperextension 4-25,20,15,15 Day 2-Chest Bench Press 8-12,10,10,8,6,4,4,4 Incline DB Press 4-12 Hammer Strength Chest Press 4-15 A)Weighted Dip 4-10 B)Cable Flye 4-12 Day 3-Legs Squat 7-10,8,6,5,4,3,3 Strip Set Leg Press* 1-Failure Walking Lunge 4-20 A)Leg Extension 3-20 B)Leg Curl 3-20 C)Standing Calf Raise 3-20 *Start with six plates on each side,rep out to failure,strip one plate off of each side & rep out to failure again. Continue until there is only one plate left on each side & hit failure one final time. Day 4-Shoulders Military Press 7-10,8,6,5,4,3,3 Arnold Press 4-12 Barbell Shrug 4-12 A)Lateral Raise 3-15 B)Front Raise 3-15 C)Rear-Delt Flye 3-15 Day 5-Arms Barbell Curl 3-10 Skull Crusher 3-10 A)Preacher Curl 3-10 B)French Curl 3-10 A)Hammer Curl 3-12 B)Rope Pressdown 3-12 A)Barbell Wrist Curl 3-20 B)Reverse Barbell Wrist Curl 3-20 Abs Circuit(3 days per week) Complete the following circuit 3 times through. Dont rest between exercises,& rest only 90 seconds to 2 minutes @ the end of each circuit to crank up your heart rate. Plank 60 sec. Hanging Leg Raise 12 Side Plank Each Side 60 sec. Toes(or knees) to bar For cardio just do what you like. Anything from 30 minutes to a hour after each workout(if u want to). Hope you guys enjoy the workout.
Posted on: Mon, 18 Nov 2013 02:33:38 +0000
Trending Topics
Recently Viewed Topics
© 2015