My Current Arm Workout!(THE ORIGINAL THOR ARM WORKOUT)

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Today we are going to take a look at my current arm workout. I'm doing a training split based on the program celebrity trainer Duffy Gaver had Chris Hemsworth doing when he originally built himself up to play Thor. I will be posting one day of this workout every month for the next few months.

Arms and particularly biceps are not one of my strong suits. So I will benefit from a designated arm day.

So the first exercise is dumbbell curls. Now I do these without supination as I find this way to be the most challenging and it works both heads of the biceps fairly evenly. I do 3 sets of 11 or 12 reps I make sure I'm pushing myself but not going to absolute faillure, I'm saving that for later in the workout. Next are dumbbell skull crushers, I do these first sets with a neutral grip. I do them off the floor as I find it stabilizes my shoulders more. Again three sets of 11 or 12 reps.

Now that I'm warmed up we head into the supersets starting with spider curls and skull crushers. The spider curls really hit the short head of the biceps giving you that baseball bicep look. I'm doing skull crushers this time with palms up. Just to hit hit them a little different. Doing overhead dumbbell extensions has been bothering my shoulder so for now I have cut them out but I'm thinking of giving incline dumbbell extensions a try. To see if i can get a bit more activation out of the long head of the tricep without any shoulder discomfort.

Some people like to kneel on the bench to get into position, but I’ve always straddled the bench which can be a little tricky to get into position. I do 3 sets of this superset targeting 10 to 12 reps for each exercise.

From this angle you can see even though lying on a bench like this eliminates any chance of cheating by swinging our body. You can still see my anterior delts assisting.

Now I’m on to my last set of skull crushers on the last couple of reps I had to do rest pauses to complete the required number of reps.

The next superset is hammer curls and banded dumbbell kickbacks. Supersets give you a super arm pump.

Hammer curls at one of my favourite curls and hits the long head of the biceps more. This final set of hammer curls I take right to failure with a few cheat reps right at the end. For my dumbbell kickbacks I use the band just to add some continuous tension on my triceps throughout the movement. If I had a cable machine I would probably do pressdowns here as cables give you that even tension though the movement.
So you can see here at the end of this set I am really cheating to get those last few reps in.

Another option that one might consider here and I’ll be giving a try in the very near future is decline skull crushers as they would provide a more effective range of motion and a new angle to hit the triceps from. I do 3 sets of 12 for each exercise on this superset.
As much as I like hammer curls another curl variation I really like is the incline dumbbell curls and at some point I may switch out the hammer curls for them again for added variety.

The last superset is for the forearms with wrist curls and reverse wrist curls. Now when I first started doing these I did them seated on the bench, but I found sitting behind the bench with my forearms on the bench made the exercise way harder. To the point I might have to switch to an even lighter weight for my reverse wrist curls as I hit failure way before my targeted 20 reps and once again I do 3 sets of this superset.

At some point I’ll probably switch this superset out for my wrist roller. It is a similar movement, but I made mine out of 2” pvc which makes for a much thicker handle and really works that grip strength.

The complete workout Chris Hemsworth did is in the description of the train like Thor video here is the link; https://youtu.be/fl9n3IdYT3k