Thor god of war

4 day workout focusing on upper body size and strength. Every set and every rep is max effort once you’ve hit the number of reps you have meant to reach up the weight size only comes with strength

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Overhead Press (Barbell)

Pull-Up (Weighted)

Bent Over Row (Barbell)

Face Pull

Shrug (Dumbbell)

Neck Extension

Upper 

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Cable Crunch

Lower

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Dip (Bodyweight)

Lateral Raise (Cable)

Chest Fly (Cable)

Skull Crusher (Dumbbell)

Tricep Pushdown (Cable)

Push

Rack Pull (Barbell)

Lat Pulldown

Seated Row (Cable)

Hammer Curl (Dumbbell)

Preacher Curl (Machine)

Rear Delt Fly (Cable)

Pull

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