新課表：Chris Hemsworth Thor workout（修改版）

Thor Workout Part 1 - eight-week bulking plan:

How to do it:
- Week one - sets 4 reps 4-6
- Week two - sets 4 reps 6-8
- Week three - sets 4 reps 8-12
- Week four - sets 4 reps 4-6
- Repeat for weeks five to eight

Session one - chest and back:
- Bench press
- Bent-over row
- Weighted pull-up
- Weighted dip

Session two - legs:
- Squat
- Deadlift
- Hamstring curl

Session three - arms:
-Shoulder(DB):

 rear

 side

 front

 M.Press (KB)

-EZ Bar Biceps Curl

-EZ Bar Triceps Press 

Session four - Core & Cardio

Thor Workout Part 2 - four week fat loss plan:

循環訓練1: Tabata Style (動20秒/休10秒)

Double Kettlebell Squats (雙壺鈴深蹲- 做四回)

Snatches (壺鈴抓舉- 做八回)

循環訓練2

Kettlebell Swing (盪壺)- 雙手盪30秒, 右手盪30秒,左手盪30秒,左右手交替盪30秒

Cleans(挺壺) - 5 右, 5 左, 4 右, 4 左, 3 右, 3 左, 2 右, 2 左, 1 右, 1 左, 然後再 2右，2左，3右，3左....一直到5右，5左。

循環訓練3

Turkish Get-Ups - 左右手連做5分鐘

Windmill (風車式)- 左右各5下