Lunes = Pecho/Piernas
Exercise
Sets Reps Rest
Press banca
4 8-12 60 secs
Press banca inclinado 4 8-12 60 secs
Pres banca declinado 4 8-12 0 secs
Predicador
4 8-12 60 secs
Aperturas
4 8-12 0 secs
Bicep Curls
4 8-12 60 secs
Fondos
4 8-12 0 secs
Curls martillo
4 8-12 60 secs
Notes
Data
Superserie #1
Superserie #1
Superserie #2
Superserie #2
Superserie #3
Superserie #3
Leg exercises:
1.
2.
3.
4.
5.
Sentadillas
Sentadillas frontales con kettelbell
Peso muerto femorales
Femorales Curls
Cuadriceps
Martes= Espalda & Bicep / Tabata Training
Calentamiento
3 series de cada ejercicio con peso moderado
1. One-legged Deadlift
2. Back-weighted pullups
Exercise
Bent-over Row
Dominadas
Biceps Chin-Ups
Bicep Curls
Martillo Curls
Sets Reps Rest
Notes
Data
3-5 12
60 secs 8-12 reps Aim for 12
3-5
3-5
3-5
3-5
60 secs
60 secs
60 secs
60 secs
Cardio (circuito Tabata o cardio normal)
12
12
12
12
Jueves= Hombros & Triceps Day
Calentamiento: 20 de cada
1. Kettlebell Deadlifts
2. Light Squats (bodyweight)
3. Squat Thrusters
Shoulder / Triceps Workout:
Exercise
Sets Reps Rest Notes Data
Press Militar
3-5 12 60 secs
Clean to Push Press
3-5 8
60 secs
Frontales mancuernas
3-5 15 60 secs
Laterales ,ancuernas
3-5 15 60 secs
Pajarol sentado
3-5 15 60 secs
Triceps Push-downs
3-5 15 60 secs
Triceps Push-downs invertido agarre 3-5 15 60 secs
Rompecraneos
3-5 15 60 secs
Tabata/ Fat-Burning circuit. (o cardio normal)
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. Its fine to start
with just 3, and work your way up.
5 Total Rounds (20 secs on / 10 secs rest of each exercise)
1.
2.
3.
4.
5.
6.
7.
Turkish Get-Ups
Kettlebell Windmills
Sledgehammers
Nautical Ropes
Log press and Pushup (5 of each then repeat time permitting)
Prowler Sprints
Jump Rope
Viernes= Pecho & piernas
Training for Muscle Growth: 8-12 reps for 3-5 sets per exercise. Rest 1 min
between sets.
Exercise
Sets Reps Rest
Notes
Data
Pres banca mancuernas 3-5 12 60 secs 8-12 reps Aim for 12
Inclinados mancuernas 3-5 12 60 secs Use
Exercise
Sets Reps Rest
Notes
Decline mancuernas
3-5 12 60 secs Dumbbells
Aperturas inclinadas
3-5 12 60 secs (DB)
Fondos
3-5 12 60 secs On
Sentadillas
3-5 12 60 secs Friday
Double KB Front Squat 3-5 12 60 secs To
Peso muerto femorales 3-5 12 60 secs Finish
Femorales acostado
3-5 12 60 secs Strong
Cuadriceps
3-5 12 60 secs
Data
Sabado. Cardio normal o el siguiente Tabata
Warm up:
1. Unweighted or Weighted Pullups
2. Deadlift Kettlebells
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 youve performed one set of each exercise.
Tabata Training:
Do each circuit exercise, based on the number of rounds listed below: 20 secs on / 10
secs rest = 1 round:
1. Kettlebell Squats (4 rounds)
2. Kettlebell Snatches (8 rounds)
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).