ActiveWorkoutsI tried Chris Hemsworth’s 7-move dumbbell workout for superhero gains – here’s what happenedThis 7-move dumbbell workout promises to build strength, definition, and Thor-worthy upper body gains. But is it as intense as it sounds? I grabbed my dumbbells, powered through the supersets, and found out firsthandWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsI tried Chris Hemsworth’s 7-move dumbbell workout for superhero gains – here’s what happenedThis 7-move dumbbell workout promises to build strength, definition, and Thor-worthy upper body gains. But is it as intense as it sounds? I grabbed my dumbbells, powered through the supersets, and found out firsthandWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
This 7-move dumbbell workout promises to build strength, definition, and Thor-worthy upper body gains. But is it as intense as it sounds? I grabbed my dumbbells, powered through the supersets, and found out firsthand
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Centr)
(Image credit: Centr)
If you’ve ever wondered how Chris Hemsworth sculpts his superhero physique, this workout might hold the answer. The Aussie actor recently shared a seven-move upper-body session on his social media.
Having tackled his infamous50 Rep Challengein the past – a deceptively simple but soul-destroying test of endurance – I thought I knew what I was in for. I was wrong. This workout isn’t just about lifting weights; it’s a relentless upper-body assault designed to leave no muscle unworked.
Armed with a pair of dumbbells, a medicine ball, and a lot of optimism, I stepped into the gym, ready to put myself through the same paces as Hemsworth. What followed was a session that pushed me to the edge – and left me questioning why I ever thought this would be a good idea.
How to do it
To do a superset, you’ll need to perform two exercises back-to-back with minimal or no rest in between. This is an efficient way to save time and is great for increasing time under tension, which, according toUS researchers,makes this method of training an optimal strategy for muscle growth.
TheJournal of Strength and Conditioning Researchalso reports that supersets can lead to a greater Excess Post-Exercse Consumption, also known as EPOC, the afterburn effect that occurs after intense exercise and will see you burning calories up to 24 hours after your workout in order to restore your body to its resting state.
Sign up to the T3 newsletter for smarter living straight to your inbox
Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts
Once you’ve completed all three supersets, the workout then changes pace and finishes with a powerhouse of an exercise, the medicine ball slam. This move is designed to build explosive strength and power as you slam the weighted ball from above your head and down to the floor.
Expect your heart rate to go through the roof as you utilise every muscle from heart to toe. There’s not much rest, either. Hemsworth gives you just 30 seconds between each, which is pretty brutal and barely enough time to catch your breath.
The workout
This workout is ideally best performed in a gym environment, but somehome gymequipmentwith the most basic kit is needed. All you’ll need is apair of dumbbellsoradjustable dumbbells,as well as aweight benchand a medicine ball. We also recommend a water bottle and a sweatband - you’ll need them.
Hemsworth recommends doing each superset for four sets, taking a 60-second rest in between each round. Once you’ve completed all four rounds, take a 60-second rest before the finale; medicine ball slams for 15 reps. You’ll take just 30 seconds rest between sets.
How it went
That said, for those with some experience, this routine is a fantastic way to shake up a stagnant fitness regimen. It’s all too easy to fall into the trap of repeating the same workouts and seeing diminishing returns. A high-intensity session like this can reignite your progress and push your muscles toward new growth – maybe notquiteHemsworth-level, but close enough to feel transformative.
In short, approach it with respect, but don’t shy away if you’re up for the challenge. The rewards of an invigorating pump and a sense of accomplishment are well worth the effort.
