look like Thor
Bulking
Advanced
Machine strength
Plan Details
The look like Thor routine by Djhm07 is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
back
Est. 46 min
6 exercises
Machine Assisted Pull-Up
5 Sets x 20,15,12,10,10 Reps
Push-Up
5 Sets x 20 Reps
Leverage Machine Iso Row
4 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Stability Ball Back Extension with Hands Behind Head
4 Sets x 25,20,15,15 Reps
Day 2
chest
Est. 45 min
5 exercises
Barbell Bench Press
9 Sets x 12,10,10,8,8,6,4,4,4 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 15 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Day 3
legs
Est. 58 min
4 exercises
Road Cycling
1 Set
Jump Split Squats
3 Sets x 25 Reps
Hack Calf Raise
4 Sets x 15 Reps
Speed Lunges
3 Sets x 25 Reps
Day 4
shoulders
Est. 47 min
6 exercises
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Dumbbell Arnold Press
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Military Press
7 Sets x 10,8,6,5,4,3,3 Reps
Dumbbell Reverse Fly
3 Sets x 15 Reps
Day 5
arms
Est. 52 min
8 exercises
Barbell Preacher Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 20 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 20 Reps
Day 6
legs 2
Est. 65 min
5 exercises
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Squat
3 Sets x 10 Reps
Indoor Cycling
1 Set
Hack Calf Raise
3 Sets x 20 Reps
Machine Calf Press
3 Sets x 20 Reps
Day 99
abs circuit
Est. 14 min
4 exercises
Side Bridge
3 Sets
Hanging Leg Raise
3 Sets x 12 Reps
Plank
3 Sets
Toes-to-bar
3 Sets x 12 Reps
Day 100
barbarian bauch
Est. 12 min
6 exercises
plank knee elbow
3 Sets
beinheben alternate hoch/runter
3 Sets
beinkreuzen
3 Sets
Air Bike
3 Sets
Alternating Heel Touch
3 Sets
Mountain Climber
3 Sets
