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Luke Zocchi’s Upper-Body Workout for Chris Hemsworth-Level Arms

Hollywood giant Chris Hemsworth is transforming regular Joes into superheroes with Centr, his new fitness app.

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Chris-Hemsworth-Training-With-Luke-Zocchi-Lunges-On-Beach-Sunrise
Courtesy of Centr / M+F Magazine
Chris-Hemsworth-Training-With-Luke-Zocchi-Lunges-On-Beach-Sunrise
Courtesy of Centr / M+F Magazine

Chris Hemsworth’s latest project won’t be seen on the big screen—rather, a 6.5-inch one. It’s called Centr, and it’s touted as a personalized digital health and fitness program.

“I believe we all have untapped potential, and we all need support to achieve our goals,” Hemsworth says. “Centr puts the world’s best in the palm of your hand to help you develop a healthier body, a stronger mind, and a happier life.”

We tapped his longtime trainer Luke Zocchi, one of the many experts who make up Centr’s team of trainers, chefs, and wellness experts, for a sample of what Hemsworth’s routine looks like.

The workout below is no joke, but that should come as no surprise. Once you’re through, your upper body will be ready for some rest.

Routine

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Unreal Upper-Body Workout: Circuit 1

Start with 10 seconds of rest between the first and second exercise, then 15, 20, and 30 seconds by the end of the round. Complete 2 rounds total.

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 12

One-Arm Kettlebell Snatch

Equipment
Kettlebells
Sets
--
Reps
20 sec. per arm
Rest
--
Exercise 3 of 12

Kettlebell Row

Equipment
Kettlebells
Sets
--
Reps
20 sec. per arm
Rest
--

Circuit 2

Start with 10 seconds of rest between the first and second exercise, then 15, 20, and 30 seconds by the end of the round. Complete 2 rounds total.

Exercise
Equipment
Sets
Reps
Rest
Exercise 5 of 12

Clean and Jerk

Equipment
Barbell
Sets
--
Reps
40 sec.
Rest
--
Exercise 7 of 12

Shrug

Equipment
Dumbbells
Sets
--
Reps
40 sec.
Rest
--

Circuit 3

Start with 10 seconds of rest between the first and second exercise, then 15, 20, and 30 seconds by the end of the round. Complete 2 rounds total.

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 12

Side Plank

Equipment
Medicine Ball
Sets
--
Reps
20 sec. per side
Rest
--
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