Reps. Exercises For Muscles
Reps. BOD OF THUNDER THESE UPPER-BODY WORKOUTS BASED ON HEMS WORTH’S PREP FOR THOR:
RAGNAROK WILL TURN YOUR SHOW-OFF MUSCLES INTO THE STUFF OF LEGEND
WHAT TO DO
Why the focus on arms and shoulders? Because make those pop and you’re going to look
outstanding in T-shirts, singlets and Norse-god costumes. Aim to do each workout twice
a week, while ticking off the rest of your body once a week.
Using light dumbbells and taking no rest
between moves do:
10 x standing press
10 x front raise
10 x lateral raise
Go for 3 rounds. It’s a warm-up of sorts, but your delts will be screaming for divine mercy.
SEATED MILITARY PRESS
Sit on the edge of a bench holding a barbell in front of you at shoulder height. Keeping your back straight and core braced, push the bar overhead until your arms lock out. Lower slowly and repeat. Do three sets of 8-12 reps then a fourth, heavier set of 6 reps. Finish with a set of 15 with a lighter bar.
With your feet shoulder-width apart and gripping a barbell underhand, hands 12-15cm apart, lead by breaking your elbows to row the barbell up under your chin. Lower and repeat.
With feet elevated on a bench, punch out 3 sets to near-failure, taking your chest down to the floor and then locking out your arms at the top of every rep.
SEATED INCLINE CURL
Set the bench to 45°. Lie back with a dumbbell in each hand. Alternately curl each weight to your shoulder, squeeze and lower. Do 3 sets of 8-12 reps then a fourth, heavier set of 6 reps.
STANDING EZ BAR CURL
Stand tall, shoulders back, holding a loaded bar with an underhand grip. Keeping your elbows tucked into your sides throughout the movement, contract your biceps to curl the bar to your chest. Lower under control. Do 3 sets of 8-12 reps then a fourth, heavier set of 6 reps.
CLOSE-GRIP BENCH PRESS
Perform as a standard bench press except have your hands only 15-20cm apart and keep your elbows tucked in throughout the movement, thus focusing the tension on your triceps. Do 10 reps then . . .
. . . go straight into this move. Still lying on your back, hold the bar at arm’s length above your head. Give at the elbows and bring the bar down towards your forehead. Re-straighten your arms to return to the starting position. Ten reps. Do this super-set 4 times.
Get into a push-up position but with your hands together to form a diamond shape. Go to failure three times.
YOUR FAT-TORCHING FINISHER COMPLEMENT YOUR WEIGHTS SESSIONS WITH THIS LARD-TORCHING WORKOUT TO CREATE A BODY OF MYTHICAL PROPORTIONS.
WHAT TO DO
Do this workout at least once a week. Perform each move for one minute, then move straight onto the next one. When you’ve done all four moves, rest for one minute. You’ve completed one round. Do four, mere mortal.
BURPEE INTO CHIN-UP
On your hands and feet, go for 30 seconds forwards, then 30 seconds backward. Move, man!
Grab a rope in each hand, bend your knees and sit back as though sitting on a stool. Single-whip the ropes to create a rippling effect in the equipment – and your midsection.
Get into a push-up position. Now alternate bringing your right knee up toward your right elbow and left knee towards your left elbow.