Thor Workout For Thursday = Shoulder & Triceps Day
Despite being shoulder & triceps day, Mike Knight likes to keep Thor’s lower body active on a daily basis. Therefore, the Thor Workout for Thursday includes some leg work before going into shoulders and triceps.
Warmup: 20 of each
Shoulder / Triceps Workout:
- Training for Muscle Growth: 8-12 reps for 3-5 sets. Rest 1 min.
|Military Shoulder Press||3-5||8-12||60 secs|
|Clean into Push Press||3-5||8-12||60 secs|
|Front Shoulder Raises||3-5||8-12||60 secs|
|Side Shoulder Raises||3-5||8-12||60 secs|
|Bent-over Lateral Raise||3-5||8-12||60 secs|
|Triceps Push-downs (Normal Grip)||3-5||8-12||60 secs|
|Triceps Push-downs (Narrow Grip)||3-5||8-12||60 secs|
|Lying Tricep Skullcrushers||3-5||8-12||60 secs|
Mike Knight not only focused on moves that would strengthen Thor’s shoulders, but also on exercises that would torch his body fat. Thor trainer Mike Knight of AOS Kettlebells says:
I did this by having him do a total body circuit based around classic strongman moves such as log presses, tire flips, sledgehammers, and circuits with kettlebells. This got him down to a fighting weight of 99 kilos.
Tabata/ Fat-Burning circuit:
Do 20 seconds of each exercise. Then, spend 10 secs getting ready for the next exercise. Then, immediately move onto the next exercise. You start the circuit with 20 secs of Turkish Get Ups before moving onto the next exercise. 5 rounds of this workout is a lot. For Thor, Chris Hemsworth had to build up enough stamina to do all 5. It’s fine to start with just 3, and work your way up.
5 Total Rounds (20 secs on / 10 secs rest of each exercise)
- Turkish Get-Ups
- Kettlebell Windmills
- Nautical Ropes
- Log press and Pushup (5 of each then repeat – time permitting)
- Prowler Sprints
- Jump Rope
Here are the Detroit Red Wings performing a very similar circuit (modified for Hockey players) at AOS with trainer Mike Knight:
Since you may not have access to a log, use dumbbells or a barbell instead. Medicine Ball Slams can take the place of Sledgehammers.