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! The Thor Physique

Workout (Shoulder Press
Mastery)

Bonus:
The Thor Physique
Workout
I’m about to share with you one of the
most effective programs I've ever put
together. I have seen dramatic strength
and muscle gains in the last couple months
following this exact program. I've taken my
physique and strength to it’s absolute best
of all time.

This program, of course, follows the core

Kinobody philosophies...

Three workouts per week

Intermittent fasting

Reverse pyramid training

Rest-pause training

The difference is simply the programming,

exercises and set/rep setup.

The goal of this program is to get you

really strong. The primary exercise of this
program--the one we will be giving the
greatest attention to--is the standing press.

It’s possible for you to increase your

standing press by 40 pounds over the next
two months. This averages to a five-pound
increase every other workout.

Making gains on the standing press is

going to result in very big increases in
muscle size in the shoulders, triceps and,
to some extent, the upper chest. Also, the
standing press will help you develop a
rock solid core.

On this program, you'll also see some

increases in your chest. Your chest will
always be the secondary pushing
movement on both upper body days
(Monday and Friday). And since you’re just
doing two work sets of standing press, you
should still be fairly fresh when you hit
chest.

I’ve made serious gains on my chest on

this program. If you’re used to doing
incline dumbbell press or flat bench fresh,
you will need to go about 10-15 percent
lighter (since this is after doing shoulder
press). But you'll be able to greatly
increase from this starting point. Then
when you do it fresh, you’ll be stronger
than ever before.

On the lower body day, you'll be

performing hang cleans as your primary
lift. If you’re not comfortable doing this
movement, you can replace it with three
sets of Romanian deadlifts. That said, I find
hang cleans to be tremendously effective
for building amazing lower body power
and developing your traps nicely.

This program works gangbusters. The

strength gain is phenomenal. If you think
for any reason this is not enough volume
to produce maximal muscle growth, you
haven't done the workouts yet! This is the
perfect amount of volume without creating
too much neural fatigue and hampering
strength gains. You go up in strength and
you see awesome results. Simple as that.

Also, it’s important that you’re eating at

maintenance (or, ideally, slightly above).
Your body will need the calories to best
support strength and muscle gain. Don’t
expect to see crazy strength and muscle
gains if you’re keeping your calories too
low. I suggest hitting around maintenance
on your non-lifting days, and eating 400
calories above maintenance on your lifting
days. Conversely, you can use the
standard superhero bulking strategy.

Last but not least, keep the alcohol to a

minimum for maximum results. I’d suggest
no more than three or four drinks a few
times per week max. Any heavy drinking
nights will take it’s toll.

The Workout Program

Monday:

Standing Barbell Press: 2 sets x 4-5,

6-8 reps (reverse pyramid training)

Incline Dumbbell Bench: 2 sets x 8-10

reps (reverse pyramid training)

Incline Dumbbell Curls: 3 sets x 6-8

reps (reverse pyramid training)

Rope Pushdowns: 3 sets x 8-10 reps

(reverse pyramid training)

Rope Hammer Curls: 2 sets x 10-12,

12-15 reps (reverse pyramid training)

Bent-Over Flyes: 1 set x 15-20 reps + 3

sets x 4-6 reps (rest-pause training)

Wednesday:

Pistol Squats: 3 sets x 3, 4, 5 reps

(reverse pyramid training)

Hang Cleans: 5 sets x 5 reps

(standard pyramid training)

Dumbbell Stepups: 2 sets x 6-8 reps

(reverse pyramid training)

Standing Machine Calf Raises: 2 sets

x 15-20 reps (straight sets)

Hanging Leg Raises: 3 sets x 5-15

reps

Side-to-Side Knee Raises: 2 sets x 10-

20 reps per side

Friday:

Standing Barbell Press: 2 sets x 4-5,

6-8 reps (reverse pyramid training)

Flat Barbell Bench Press or Weighted

Dips: 2 sets x 8-10 reps (reverse
pyramid training)

Weighted Pullups: 2 sets x 6-8 reps

(reverse pyramid training)

Cable Rows or Machine Rows: 3 sets x

8-10 reps (reverse pyramid training)

Dumbbell Upright Rows: 1 set x 15-20

reps + 3 reps x 4-6 reps (rest-pause
training)

Notes:

Monday is like a regular Kinobody workout:

Tons of reverse pyramid training. This
means that once you get to the top end of
the rep range for all working sets, add five
pounds on the next workout for all sets.
For the first exercise--standing barbell
press--include a couple warmup sets. Then
there's a single rest-pause exercise at the
end; rest 15-20 seconds max between
sets. Once you can hit top end of the
range for the first set and most of the mini-
sets, up the weight next workout.

Wednesday is a little tricky. For pistol

squats, decrease by dropping 10 pounds
per dumbbell on subsequent sets; so, if
your heavy set of three reps involves 45-
pound dumbbells in each hand, the next
set will be 35s for four reps (with three
minutes' rest in between, of course). For
hang cleans, increase the weight on every
set, going 5x5. (Start light on these!) The
last three exercises are straight sets; that
is, no weight is being exchanged between
sets--maintain the same weight
throughout.

Friday involves standing barbell press

again. I told you we were going to hit
those shoulders hard! Depending on how
much development or the location of your
development, choose between flat barbell
bench press or weighted dips. The last
exercise--dumbbell upright rows--is done
with rest-pause training.

This program should be followed for up to

eight weeks; after that, I recommend
switching back to the main program and
going back to one of the superhero
bulking phases.