Evening

• Boxing
  • Bags – 5 sets of 3 minute rounds.
  • Focus pads – 5 sets of 3 minute rounds on.
  • Skipping – 5 sets of 3 minute rounds.

• • Prone plank – 60 seconds holds.
  • Lateral plank – 60 second holds.
  • Roman chair leg raise – 20 repetitions.
  • Cable Crunch – 20 repetitions.
  • Oblique crunches – 20 repetitions.

Day 2 – Back/ Abs/ Arms/ Boxing

Morning – Back/ Arms

• Chin ups – 3 set comprising of 15, 12 and 10 repetitions.
• Barbell Dead Lift – 3 sets comprising of 10, 8 and 6 repetitions.
• Barbell curls – 3 set comprising of10, 8 and 6 repetitions.
• French press – 3 sets comprising of 10, 8 and 6 repetitions.

Evening

• Boxing
  • Bags – 5 sets of 3 minute rounds.
  • Focus pads – 5 sets of 3 minute rounds on.
  • Skipping – 5 sets of 3 minute rounds.

• • Prone Plank – 60 seconds holds.
  • Lateral Plank – 60 second holds.
  • Roman chair leg raise – 20 repetitions.
  • Cable Crunch – 20 repetitions.
  • Oblique crunches – 20 repetitions.

 

Day 3 – Surfing/ Legs

Morning – Surfing, which is an interval cardio exercise. The exerciser paddles for each wave. Core stability is gained as he attempts to stay on board.

Evening – legs

• Leg extensions – 3 set comprising of 10, 8 and 6 repetitions.
• Seated leg curls – 3 sets of 10, 8 and 6 repetitions.
• Barbell full squat – 3 sets of 10, 8 and 6 repetitions.

 

Day 4 – Cardio/ Core

Morning – AB circuit – Repeat the circuit 3 times.

• Prone plank – 60 seconds holds.
• Lateral plank – 60 second holds.
• Roman chair leg raise – 20 repetitions.
• Cable Crunch – 20 repetitions.
• Oblique crunches – 20 repetitions.

Nutrition and Diet Plan

To build muscle mass, it is very important to eat the right kind of food items. Protein helps in the muscle building process and hence is a must for those who want to increase their muscle mass. Graver guided Chris to eat food items like chicken, egg whites, steak and fish. They are all ideal sources of protein.

Also, those who want to gain bulk must eat the right kind of carbohydrate at the right moments during the day. Chris reduced the consumption of starchy carbohydrates like white rice and potatoes and increased the consumption of fibrous carbohydrates like spinach and broccoli.

Apart from these, Hemsworth also took protein supplements to get the superhero figure. The use of amino acids prior to exercise helped him achieve the right anabolic environment that would help in muscle mass gain. After the workouts he had whey protein.

The trailers of the movie Thor are out and Chris has a divine, godlike and superhero look in the movie!