Workout: Powerlifting and Weighted Dip Session Essay

Submitted By msmitherson
Words: 312
Pages: 2

Thor Workout Part 1 - eight-week bulking plan:

How to do it:
- Week one - sets 4 reps 4-6
- Week two - sets 4 reps 6-8
- Week three - sets 4 reps 8-12
- Week four - sets 4 reps 4-6
- Repeat for weeks five to eight

Session one - chest and back:
- Bench press
- Bent-over row
- Weighted pull-up
- Weighted dip

Session two - legs:
- Squat
- Deadlift
- Hamstring curl

Session three - arms:
- Weighted chin-up
- Close-grip bench press

Thor Workout Part 2 - four week fat loss plan:

‘Once Chris put on the muscle I needed to get him lean, which meant stripping away any fat he had accumulated during the first phase while maintaining all his newly built muscle,’ says Knight. ‘I did this by getting him to do this total-body circuit based around classic strongman moves, such as log presses, tyre flips, sledgehammers and prowler sprints, as well as circuits 
with kettlebells of varying weights.

‘This got Chris down to his fighting weight of 220lb [100kg] – and as you can see from the pictures, it was all muscle.’ Hemsworth adds that he kept a ‘very close eye’ on his diet. ‘I was eating a lot of clean protein, fruit, vegetables and some carbs, as well as drinking four to five litres of water a day.’

Circuit one - Tabata 
(20sec on/10sec off):
- Double kettlebell squats - four rounds - Eight rounds of snatches - eight rounds

Circuit two:
- Kettlebell swings - 30sec two-hand, 30sec right-hand-only swings, 30sec left-hand-only swings, 30sec