A Bodybuilder Shared a Thor-Inspired Body Transformation Plan
Following on from a video earlier this year in which he and his brother recreated Chris Hemsworth’s Thor: Love and Thunder workout, YouTuber and Buff Dude Hudson White just demonstrated an arm and shoulder routine inspired by the Marvel superhero, which can be performed at home provided you have access to dumbbells and a barbell.
White begins the workout with a 10-minute upper body warmup, and then kicks off with a 3 sets of 15 dumbbell lateral raises. “It helps if you have a slight bend in the elbows to contract the muscles and stabilize the joint,” he says. “If you want more of your traps involved, raise the dumbbells just a little bit non-parallel with the ground.”
The second exercise is the overhead barbell press, performed for 4 sets of 15, 12, 10 and 8 reps respectively. White calls this “arguably the greatest shoulders exercise” as it hits every part of the delts, adding: “Start right, start light… get the motion down before you start throwing that heavy weight on.”
Next up are 3 sets of 12 upright dumbbell rows, then White moves onto the arms with 3 sets of 10 dumbbell French press, supersetted with 3 sets of 10 incline dumbbell curls. He follows this with another bi-and-tri superset of cross bench dips and alternating hammer curls, each performed for 3 sets of 10. The final superset comprises reverse bar curls with a pronated grip to target the forearms, and finger curls (3 sets of 10 on each).
White’s workout finisher hits his core; using a barbell as a makeshift ab wheel, he performs 3 sets of 10 ab rollouts. “In my opinion, this is one of the hardest exercises of the entire workout,” he says.
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