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Turns out Chris Hemsworth isn’t the only jacked Hemsworth. Men’s Health cover guy Liam Hemsworth, who turned 30 earlier this year, has packed on plenty of muscle over the years, and major strength too.

Thor’s little brother, who starred in 2016’s Independence Day: Resurgence and 2019’s Isn’t It Romantic, among other things, can deadlift more than 500 pounds. That’s thanks to brutal sessions he puts in with California-based celebrity trainer Jason Walsh. Sessions can take up to 60 minutes, and they almost always have a total-body component.

Not that that’s Hemsworth’s only way of training. When it’s time to build his sleeve-busting guns, he has a different plan: A bodybuilder-style arm blast. Do this workout twice a week to blow up your arms.

1: 3-Way Iso-Hold Curl

Ben Mounsey-Wood

Stand holding a barbell at your hips. Curl it up slightly; hold for 10 seconds. Curl halfway up; hold 10 seconds. Curl to the top; hold for 10 seconds. Do 1 rep. Do 3 sets.

2: Alternating Dumbbell Curl

Ben Mounsey-Wood

Stand holding heavy dumbbells at your sides, core tight. Squeeze your right biceps, curling the dumbbell up; lower it. Repeat on the other side. That’s 1 rep; do 8. Do 3 sets.

3: Lying Cable Curl

Ben Mounsey-Wood

Lie on your back, grasping the handle of a cable machine. Squeeze your biceps, pulling the handle toward your shoulders. Return it to the bottom. Do as many reps as you can for 30 seconds. Do 3 sets.

4: Plate Pushup Dropset

Ben Mounsey-Wood

Get in pushup position with two weight plates on your back. Do as many pushups as possible. Remove a plate. Repeat. Remove the other plate. Repeat. Do 3 sets.

5: Two-Way Cable Pressdown

Ben Mounsey-Wood

Stand in front of a cable column, grasping a cable attachment with a shoulder-width grip. Straighten your elbows, pulling it down; do 10 reps. Narrow your hands; do 10 more reps.

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