It’s hard not to be a little jealous of the muscly physiques of Captain America and Thor, but there’s no reason you can’t aspire to have a six pack and guns just like your favourite superhero. We’ve put together an Avenger workout to help you achieve your goal. If you’re a newbie to fitness you might want to start out a little slower.
Week one starts with a focus on strength. Start out using heavy weights, but a smaller number of reps. This part of the programme preps your muscles for what’s to come during the next couple of weeks. Go hard, but after every set remember to have a two minute rest. Speaking of rest, don’t forget to schedule recovery days. It’s always easier to kick-start a new programme at the beginning of the week. So if you start on a Monday, hit the weights again on Tuesday, but make sure you have Wednesday as a recovery day. This doesn’t mean you don’t do any exercise at all, instead go for a gentle walk along the beach or play backyard cricket with friends. Even wannabe crime fighters needs a rest.
Start out warming up, a quick 5 minutes on the treadmill or arc trainer followed by 2 sets of 10-15 bench presses using a lighter weight than you would normally. Follow this with 2 sets of 10-15 bent over barbell rows and 10 overhead press ups. By this stage you should be warmed up and ready to go!
For your next set of reps, go a little heavier with the weights than what you normally would. You won’t be doing as many sets so this shouldn’t be too difficult. Depending on your level of fitness start with 2-3 sets and between 5-10 reps of the following exercises – bench press, pull ups, barbell rows, leg raises and floor crunches. Only rest for 60 seconds between your sets of floor crunches.
Don’t forget to push yourself. You can’t expect to do just five reps of each exercise and think you’ll end up looking like Thor. If you are finding it too easy, your weights are too light – go heavier. In the meantime, to look more like your favourite Marvel superhero, we have a special edition of NRL Marvel inspired jerseys for sale.
For Day two of your Avenger programme, visit our blog tomorrow.