Thor Workout For Friday = Chest & Legs Day
The Thor Workout for Friday is similar to Monday. The difference is that Mike Knight has Chris Hemsworth use dumbbells instead of barbells for the chest exercises.
Friday is the last big muscle day of the week. Mike Knight says he adds a pushups circuit and Kettlebell Snatches to the Friday Thor workout. When training, it is important to remember your specific goals:
- Training for Muscle Growth: 8-12 reps for 3-5 sets per exercise. Rest 1 min between sets.
|DB Bench Press||4||12||60 secs||8-12 reps|
|DB Bench Press||4||12||60 secs||Use|
|DB Decline Press||4||12||60 secs||Dumbbells|
|Dumbbell Flys||4||12||60 secs||(DB)|
|Weighted Dips||4||12||60 secs||On|
|Barbell Squat||4||12||60 secs||Friday|
|Double KB Front Squat||4||12||60 secs||To|
|Stiff-Legged Deadlift||4||12||60 secs||Finish|
|Hamstring Curls||4||12||60 secs||Strong|
|Leg Extensions||4||12||60 secs|
- Dumbbell Bench Press
- Dumbbell Incline Bench Press
- Dumbbell Decline Bench Press
- Pushups Circuit
- Weighted Dips
- Barbell Squat
- Double Kettlebell Front Squats
- Kettlebell Snatches
- Stiff-Legged Deadlift
- Hamstring Curls
When asked about the secret to the Thor workout, Chris Hemsworth said it included eating, working out and sleep:
It was purely eating, eating, eating, working out and working out. Trying to sleep as much as you can. That’s the other third of the equation.
Thor Workout For Saturday = “Show Me What You’ve Got Left” Day
The Thor Workout for Saturday is a “Show Me What You’ve Got Left” day. This is where you go all out with the energy you’ve got left. Sunday is a rest day. So, give all that you can today. The Saturday Thor workout is another Back / Tabata training day.
Tabata Training / Kettlebell Workouts
The Tabata training / Kettlebell workouts are performed as a circuit. Tabata training is where you perform one exercise for 20 seconds on / followed by 10 seconds rest. You then go onto the next exercise, repeating the 20 seconds on / 10 seconds rest. So, do each exercise for 2o seconds. Then, you have 10 seconds of rest. Move onto the next exercise, until you’ve performed one set of each exercise.
Do each circuit exercise, based on the number of rounds listed below: 20 secs on / 10 secs rest = 1 round:
Kettlebell Pyramid (5 total rounds):
- Kettlebell Swings:
- Two hand swings (10 reps)
- Right hand only swings (15 reps)
- Left hand only swings (15 reps)
- Alternating hands swings (10 reps)
- Kettlebell Cleans:
- 5 Right hand/5 Left hand
- 4 Right hand/4 Left hand
- 3 Right hand/3 Left hand
- 2 Right hand/2 Left hand
- 1 Right hand/1 Left hand
- (work way back up to 5)
After going all the way down, work your way back up, adding 1 rep at a time, for a total of 60 reps with no rest. Work your way up to doing 5 total sets of the kettlebell pyramid. (You may want to do just one set starting out).
Here is Thor workout trainer, Michael Knight, talking about what goes on at AOS Kettlebells:
If you are new to kettlebell workouts, you may notice slight pain the day after the workout. This is usually because your lower back muscles aren’t used to training. But, they will recover. Here is Thor trainer Mike Knight performing Kettlebell Swings via a rope to ensure proper form and function:
All the Tabata / Kettlebell training work was done to get Chris Hemsworth in Thor shape quickly. Thor trainer Mike Knight says:
Once Chris put on the muscle, I needed to get him lean, which means stripping away the fat.
During his Tabata training / kettlebell workouts, Chris Hemsworth got his heart rate up to 190 beats per minute, while under the supervision of trainer Mike Knight. About his personal training philosophy, Mike Knight says:
Making in a difference in someone’s life. It’s not, nor will it ever be, about the workout. Until you understand that, you will never reach your potential as a trainer. Fortunately for me, as someone who was once a hundred pounds overweight, I have been in my clients’ shoes. I’ve cried, been depressed, felt angry… All the emotions you can think of. But I’ve also felt all the emotions a healthy lifestyle can bring into your life.