Chris Hemsworth Workout Routine

Chris Hemsworth is an Australian actor. He is best known for his roles as Kim Hydein the Australian TV series Home and Away and as Thor in the Marvel Cinematic Universe films Thor,The Avengers, Thor: The Dark World and Avengers: Age of Ultron.
Chris Hemsworth has won a number of awards as an actor such as Teen Choice Award, People’s Choice Award and MTV Movie Award. In 2014, He was also named as the Sexiest Man Alive by People magazine.
Chris Hemsworth lifted a lot of weight at the gym before lifting the hammer of Thor. Let us look at the workout routine and diet plan of Chris for gaining that extra 20 pounds of muscle mass he has in the movie.



BIO-DATA 

  • Born — 11 August 1983 
  • Born Place — Melbourne,Victoria, Australia
  • Residence — Byron Bay, New South Wales, Australia
  • Occupation – Actor
  • Spouse — Elsa Pataky
  • Children — (3) India Rose Hemsworth, Sasha Hemsworth, Tristan Hemsworth
  • Father — Craig Hemsworth (Social-services counselor)
  • Mother — Leonie (English Teacher)
  • Relatives — Liam Hemsworth (brother), Luke Hemsworth (brother)
  • Education — Heathmont Collegein Victoria, Australia
  • Sun Sign — Leo
  • Nationality — Australia 
  • First TV Show — Guinevere Jones
  • First Film — Star Trek


BODY MEASUREMENT 

  • Build – Athletic
  • Height — 6 ft 3¼ in or 191 cm
  • Weight — 91 kg or 201 pounds
  • Chest — 48 inches
  • Biceps — 16 inches
  • Waist — 33 inches
  • Shoe Size — 10.5
  • Hair Color — Blonde
  • Eye Color — Blue

DIET 


According to Chris “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. Under Gaver’s guidance, Hemsworth started eating more egg whites, chicken, fish and steak.
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.


ROUTINE 


Day 1 – Chest / Shoulders / Boxing 
Day 2 – Back / Arms / Boxing / Abs 
Day 3 – Surfing / Legs 
Day 4 – Core / Cardio 
Day 5,6 and 7 – Rest 


EXERCISES 



Abs Circuit 
  1. Prone Plank (60 second holds)

  2. Lateral Plank (60 second holds)

  3. Roman Chair Leg Raise (20 reps)

  4. Cable Crunch (20 reps)

  5. Oblique Crunches (20 reps)

Note :- Repeat the circuit 3 times. 

DAY 1 (Chest/Shoulders/Boxing)
Morning (Chest/Shoulders)
  1. Dumbbell Flyes (3 sets of 12, 10, 8 reps)

  2. Barbell Bench Press – Medium Grip (3 sets of 12, 10, 8 reps)

  3. Bent-Over Lateral Raise (3 sets of 15, 12, 12 reps)

  4. Lateral Raise (3 sets of 15, 12, 10 reps)

  5. Arnold Press (3 sets of 12, 10, 8 reps)

Evening (Boxing) 
  1. Bag (5 sets of 3-minute rounds)

  2. Focus Pads (5 sets of 3-minute rounds on)

  3. Skipping (5 sets of 3-minute rounds)


Abs Circuit 

Note :- If you don’t have access to boxing equipment do 30 minutes of HIIT cardio.

DAY 2 (Back/Arms/Boxing/Abs)

Morning (Back/Arms)
  1. Chin-Up (3 sets of 15, 12, 10 reps)

  2. Barbell Deadlift (3 sets of 10, 8, 6 reps)

  3. Barbell Curl (3 sets 10, 8, 6 reps, Superset) 

  4. French Press (3 sets of 10, 8, 6 reps)

Evening (Boxing) 
  1. Bag (5 sets of 3-minute rounds)

  2. Focus Pads (5 sets of 3-minute rounds on)

  3. Skipping (5 sets of 3-minute rounds)

Abs Circuit 

DAY 3 (Surfing/Legs)
Morning (Surfing) 
  1. Surfing (Surfing, which is an interval cardio exercise. The exerciser paddles for each wave. Core stability is gained as he attempts to stay on board)

Note :- If you don’t have access to surfing equipment or surf worthy water do 30 minutes of HIIT cardio.

Evening (Legs) 
  1. Leg Extensions (3 sets of 10, 8, 6 reps, Superset )

  2. Seated Leg Curl (3 sets of 10, 8, 6 reps)

  3. Barbell Full Squat (3 sets of 10, 8, 6 reps)


DAY 4 (Core/Cardio)
Abs Circuit 
  1. Prone Plank (60 second holds)

  2. Lateral Plank (60 second holds)

  3. Roman Chair Leg Raise (20 reps)

  4. Cable Crunch (20 reps)

  5. Oblique Crunches (20 reps)

Note :- Repeat the circuit 3 times. 




Quote 
For me, life is about experience and being a good person.
— Chris Hemsworth

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