Scribd
Upload
5 views1 page

Thor Workout Plan

The document outlines a 7-day workout plan focusing on different muscle groups. Days 1, 3, and 5 target back, shoulders, and arms, while Days 2 and 4 focus on chest, legs, and abs, with specified exercises, sets, and repetitions. Days 6 and 7 are designated for rest and active recovery.

Uploaded by

shaiksohailrowdy
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
5 views1 page

Thor Workout Plan

The document outlines a 7-day workout plan focusing on different muscle groups. Days 1, 3, and 5 target back, shoulders, and arms, while Days 2 and 4 focus on chest, legs, and abs, with specified exercises, sets, and repetitions. Days 6 and 7 are designated for rest and active recovery.

Uploaded by

shaiksohailrowdy
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Day 1 – Back, Shoulders, Arms

1. Barbell Bent Rows 2. Underhand Pullups 3. Dumbbell Lateral Raises 4. Dumbbell Bicep Curls 5.
Tricep Overhead EZ Bar Extension Sets: 2 | Reps: 10-15

Day 2 – Chest, Legs, Abs

1. High Bar Squats 2. High Bar Good Mornings 3. Incline Dumbbell Press 4. Slant Board Sit-ups
Sets: 2 | Reps: 10-15

Day 3 – Back, Shoulders, Arms

1. Cable Cross-Body Lateral Raises 2. Barbell Upright Rows 3. Chest-Supported Rows 4. EZ Bar
Bicep Curls 5. Cable Tricep Pushdowns Sets: 2 | Reps: 15-20

Day 4 – Chest, Legs, Abs

1. Machine Flat Chest Press 2. Hanging Leg Raises (or Knee Raises) 3. Dumbbell Lunges 4.
Dumbbell Stiff-Legged Deadlift Sets: 2 | Reps: 10-15

Day 5 – Back, Shoulders, Arms

1. Overhand Pullups 2. Inverted Rows 3. Cable Bicep Curls 4. Dumbbell Incline Curls 5. Skull
Crushers 6. Cable Overhead Tricep Extension 7. Cable Upright Rows Sets: 2 | Reps: 10-15

Day 6 – Rest / Active Recovery

Light cardio, stretching, mobility

Day 7 – Rest

Full rest and recovery

You might also like