Thor Workout

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4 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Legs 6 exercises, 56 mins

Shoulders 6 exercises, 58 mins

Barbell Military Press	7x10 reps	rest: 60s
Dumbbell Arnold Press	4x12 reps	rest: 60s
Barbell Shrug	4x12 reps	rest: 60s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x15 reps	rest: 60s
Dumbbell Posterior Fly on Stability Ball	3x15 reps	rest: 60s

Chest 5 exercises, 57 mins

Barbell Bench Press	8x12 reps	rest: 60s
Dumbbell Incline Fly	4x12 reps	rest: 60s
Leverage Incline Chest Press	4x15 reps	rest: 60s
Dip	4x12 reps	rest: 60s
Cable Cross-Over	4x12 reps	rest: 60s

Back 5 exercises, 56 mins

Pull-Up	5x20 reps	rest: 60s
Push-Up	5x20 reps	rest: 60s
Leverage Machine Iso Row	4x12 reps	rest: 60s
Dumbbell Bent-Over Row	4x12 reps	rest: 60s
Stability Ball Back Extension with Hands Behind Head	4x20 reps	rest: 60s

Arms 8 exercises, 1 hr 1 min

Barbell Curl	3x10 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x10 reps	rest: 60s
Barbell Preacher Curl	3x10 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x20 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	3x20 reps	rest: 60s