Build the Big Arms of a Norse God With This Thor Workout

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When it comes to smashing bad guys with hammers and wearing a cape, few superheroes do it better than Thor, the Norse god of thunder.

Chris Hemsworth is perpetually jacked, and this workout will leave your arms feeling mighty in no time.


Workout Prep

For any training program, we recommend the complete body warm-up routine that accompanies our free 4-week weight loss challenge that you can grab here.

If you’re looking for additional warm-up tips to avoid injury like foam rolling and stretches, we’ve got more free techniques for you here.

Besides water and a sleeveless tee to reveal your swole arms, here’s the equipment you’ll need for this routine:

  • Barbell

  • EZ bar

  • Dumbbells

  • Cable Machine

  • Rope Handle

Workout Routine

Barbell Bicep Curls: 3 sets x 10 reps

This is an isolation exercise that focuses on your arms, but don’t get too carried away and sacrifice your form or you’ll hurt your back.

Skullcrushers: 3 sets of 10 reps

For this movement, keep this tips in mind to preserve good form and avoid injury:

  • Keep your back flat as possible against the bench

  • Place your hands close together without flaring out your elbows

  • Curl your grip forward as you lower the bar to avoid hitting your forehead

SUPERSET (3 sets x 12 reps)

  • EZ Bar Preacher Curls

  • Lying Dumbbell Extensions

As with many supersets, this combination works the opposing bicep and tricep muscles in sequence for each set. The high rep range will give your arms a good pump.

SUPERSET (3 sets x 12 reps)

  • Dumbbell Hammer Curl

  • Rope Pressdown

A Thor workout wouldn’t be complete without a “hammer” movement. This particular pairing of exercises maintains a similar grip position and will isolate different regions of the bicep and tricep vs previous movements.

SUPERSET (3 sets x 20 reps)

  • Barbell Wrist Curl

  • Barbell Reverse Wrist Curl

This combination is going to set your forearms on fire like Asgard in Ragnarok. Good luck signing your name or writing any notes afterward. Your arms will burn for a couple of days.

You know it’s a good pump when you can’t make a fist without your arm cramping.

REMEMBER: Never sacrifice weight for form. If you can’t keep your form strict while lifting heavy, lower the weight.


To get swole arms like the Norse god of Thunder, you need to do this workout at least 1-2x/week. Make sure to incorporate exercises that target major muscle groups (chest, back, legs, shoulders) in additional workouts as these will also further develop your arms.

If you’re curious about building muscle while jumping rope, we’ve got you covered.

Also, as we’ve talked about before, your calorie intake needs to match your goals. If you want to lose weight and get lean, you need to eat in a calorie deficit. If you want to get big and build mass, you need to eat in a calorie surplus to get enough food to gain muscle.

You can grab our favorite jump rope for 10% off with code “DOTHETHING”.




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