Hemsworth worked with ex-SEAL Logan Hood to prepare for the Hunger Games movies. Mimic his efforts with the Big 55. Do ten reps each of the circuit below, then nine, then eight and so on down to 1. Oh, did we mention you’ll be going as fast as possible? Don’t be surprised if your arms mount their own rebellion.
Warm-up: Ten minutes’ rowing
1. Bench press Lie on the bench with your hands just outside shoulder-width (with high reps, you need to protect your shoulders). The bar must touch your chest during each rep.
2. Overhead press Stand up straight with a bar at shoulder height, then press it overhead, bringing your head through to finish the move.
3. Dumbbell flye Lie on a bench holding dumbbells in a neutral grip, palms facing each other. With slightly bent elbows, lower them to the sides, then bring them back up.
4.Dumbbell pull-over Lie on a bench with one heavy dumbbell overhead. With both hands, bring it down behind your head and then pull it back up.
5.Dip Grasp some dip bars, and lower yourself until your upper arms are parallel to the floor. Press back up.
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