appConfigEntityId

bodyType

customContents

entityId

entityUuid

isVideo

articlePageQuery

article

articleSchemaContent

content

hooksArticlePageAdvertisementConfigArticle

hooksArticlePageFloatingButtonConfigArticle

appConfig

filter

json

liveArticle

Eran Chan

The Avengers and their lean, muscle-bound physiques are set to dazzle the big screen once again.
With Marvel’s Avengers: End Game opening this month around the world and summer also fast approaching, why not take inspiration from your favourite superhero and forge a blockbuster body for those beach and boat trips.
The ‘Avengers: Endgame’ workout series – tackle the Iron Man challenge
In this edition of The Avengers workout series, we’re going to look at our favourite thunder god and find out how to get strong enough to wield Mjolnir, his legendary hammer.

via GIPHY

Avenger: Thor

via GIPHY

Thor has a jacked physique fit for a thunder god, with especially large shoulders and arms for wielding a massive hammer. The superset below makes use of two compound movements that will guarantee hitting your shoulders, back and arms hard.
Training for muscle growth will require moderate loads and more reps, which tend to have a muscle-fatiguing effect. This may create more mechanical damage and stress to your muscles, which leads to a compensation of muscle growth.
Robert Downey Jnr on Avengers: Endgame – and how the Marvel superheroes see life beyond spandex
Note: This workout is a superset – Go straight from A1 to A2, and repeat for 4 sets in total.
A1. Seated dumbbell shoulder press, 8-12 reps 
 Sit on an upright bench with dumbbells in each hand resting on your thighs.
 Lift the dumbbells one at a time to shoulder level by using your thighs to boost the dumbbells up.
 Start with your palms facing away from you: ensure your core is engaged and make sure your elbow stays directly under your wrist, so your forearms are straight and perpendicular to the ground.
 Now squeeze your shoulders and push the dumbbells up in a straight line while making sure your forearm stays straight.
 Control slowly back down to the start position and repeat for 8 to 12 reps.
A2. Chin ups, 8-12 reps



 

 
 


 
   
    

View this post on Instagram

 


 
 
 


 
 


 
 
 


We’re all different, but with one inherent power in common: the choice to be a work in progress. #SOON
A post shared by Chris Hemsworth (@chrishemsworth) on Jan 20, 2019 at 8:53am PST



 Grab the bar with your hands shoulder-width apart and your palms facing you with an underhand grip.
 Start by hanging from the bar with your arms fully extended. Engage your lower trap by squeezing your shoulder blades down and together.
 Keep your legs bent at 90 degrees and make sure your core stays engaged.
 While keeping your shoulder blades set, pull the top of your chest up towards the bar and squeeze your lats and biceps. Think about pulling through your elbows and drive them down and back.
 Control yourself slowly back to the start position and repeat for 8-12 reps.
 Rest for 2 minutes then go back to the shoulder press.
You may include this superset as part of a shoulder and arm programme and add some isolation exercises for your shoulders and arms such as dumbbell lateral raises, bicep curls and tricep extensions.
Want more stories like this? Sign up here. Follow STYLE on Facebook, Instagram and Twitter


Why dementia is preventable – and the new tools that can reduce your risk

A guide to Hong Kong’s bitter herbal teas and how Gen Z is reviving the health tradition

No time for the gym? How micro-workouts could help busy professionals improve their health

How Jet Li’s trainer Wu Bin, 89, ages well and still nurtures martial arts talent

Health & Fitness

The Avengers: Endgame workout series — get mighty fit like Thor

Actor Chris Hemsworth (centre) has beefed up to play the superhero Thor in The Avengers film series, which involved focusing on his shoulders, back and arms in the gym. Photo: Marvel

What could it mean for Marvel's Avengers in Endgame? The stakes couldn't be higher, says Robert Downey Jnr

Benedict Cumberbatch, Robert Downey Jnr, Mark Ruffalo and Benedict Wong in the 2018 film ‘Avengers: Infinity War’. Photo: Marvel Studios/TNS

The ‘Avengers: Endgame’ workout series — tackle the Iron Man challenge

Iron Man’s Robert Downey Jnr in the 2018 film ‘Avengers: Infinity war’. Photo: Marvel Studios/ Disney

Exercise treadmill cardio running workout at fitness gym of woman taking weight loss with machine aerobic for slim and firm healthy in the morning.

Closeup low angle view of a late 20'sman doing some cardio workout on a treadmill. He's wearing gray  sports t-shirt, soaked in sweat.There are three more people next to him, blurry. Back lit, Sun is flaring from the right hand side.

Robert Downey Jnr on ‘Avengers: Endgame’ – and how the Marvel superheroes see life beyond spandex

All the superheroes come together to fight Thanos in the last instalment, ‘Avengers: Endgame’.

Marvel's Avengers: Age Of Ultron..L to R: Captain America/Steve Rogers (Chris Evans) and Thor (Chris Hemsworth)..Ph: Jay Maidment..a·¬©Marvel 2015

The Avengers | FOR STYLE ONE TIME USE ONLY

The Avengers Age of Ultron| FOR STYLE ONE TIME USE ONLY

This handout image shows a scene of Robert Downey Jr. in Iron Man (2008). Photo / HANDOUT [24OCTOBER2016 FEATURES DIGITAL]

Avengers Infinity War| FOR STYLE ONE TIME USE ONLY

This image released by Disney shows Josh Brolin as Thanos in a scene from Marvel Studios' "Avengers: Infinity War." (Marvel Studios via AP)

FILE - This image released by Marvel Studios shows, front row from left, Danai Gurira, Chadwick Boseman, Chris Evans, Scarlet Johansson and Sebastian Stan in a scene from "Avengers: Infinity War." The Walt Disney Co. said Saturday that the Marvel superhero saga had earned just under $975 million in global box office through Friday. Since the film earned nearly $70 million on Friday alone, the studio is confident it will pass the billion-dollar mark on Saturday, in 11 days. (Chuck Zlotnick/Marvel Studios via AP)

Marvel Studios ANT-MAN AND THE WASP..Hope van Dyne/The Wasp (Evangeline Lilly)..Photo: Ben Rothstein..©Marvel Studios 2018

FILE - This image released by Marvel Studios shows, from left, Benedict Cumberbatch, Robert Downey Jr., Mark Ruffalo and Benedict Wong in a scene from "Avengers: Infinity War." Fox's "Deadpool 2" brought in $125 million according to studio estimates Sunday, May 20, 2018, and ended the three-week reign of Disney's "Avengers: Infinity War" at the top of the North American box office. (Marvel Studios via AP, File)

Magazines

Style

News & Trends

If watching your favourite superhero in Marvel’s forthcoming blockbuster film inspires you to get in shape for the summer then here’s how you can do it ...


Wellness

Fame and celebrity

The Avengers: Endgame workout series — get mighty fit like Thor

.css-1c6uqr6{color:inherit;font-weight:inherit;font-size:inherit;font-family:inherit;line-height:inherit;overflow-wrap:break-word;}If watching your favourite superhero in Marvel’s forthcoming blockbuster film inspires you to get in shape for the summer then here’s how you can do it ...

If watching your favourite superhero in Marvel’s forthcoming blockbuster film inspires you to get in shape for the summer then here’s how you can do it ...