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Liam Hemsworth Workout & Diet: Ex-Navy Seal Gets The Aussie In Shape

By Chris Davis

Experience
Intermediate (2-3 years)
Time
63 minutes/day | 5 days/week | 1 weeks
Good for
Men's Build Muscle, Men's Fat Loss, Men's Tone Body
Equipment
Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Kettlebell, Medicine Ball, Other, Pull up bar, Rowing Machine, Weight Plate
Statistics
Average Carido Intensity
40%
Average Exertion
60%
Description
Source: www.popworkouts.com

The Liam Hemsworth workout for “The Hunger Games” included working out with ex-Navy SEAL Logan Hood. These workouts included flipping tires in the parking lot, and slamming baseball bats against body bags. Although this sounds unconventional, it got Liam Hemsworth in shape. While getting engaged to Miley Cyrus in his personal life, Liam Hemsworth was focused on his role as Gale Hawthorne.

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Monday Workout Routine

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For these exercises, Liam Hemsworth uses the Pyramid style of lifting. Here, you start by doing 1 of each exercise. Then, you go up to 2 reps. Then, 3, 4, 5, 6, and finally to where you do 7 reps of each. Move onto the next exercise after each set. So, the workout routine looks like this: 1-2-3-4-5-6-7 of each exercise.

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Circuit
7 sets, 1, 2, 3, 4, 5, 6, 7 reps, (rest 60s)
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7 sets, 1, 2, 3, 4, 5, 6, 7 reps, (rest 60s)
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7 sets, 1, 2, 3, 4, 5, 6, 7 reps, (rest 60s)
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Tuesday Workout Routine

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Static Circuit: Do each of the following exercises for 4 sets. For each exercise, hold the weight extended for 30 seconds. Then, rest for 10 secs between sets.

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Standing Barbell Military Press (AKA Overhead Press)
4 sets, 1 reps, (rest 10s)
Tempo: 1/0/1/30
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1 set, 1 reps, (rest 10s)
Tempo: 1/0/1/30
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1 set, 1 reps, (rest 10s)
Tempo: 1/0/1/30
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4 sets, 1 reps, (rest 10s)
Tempo: 1/0/1/30
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4 sets, 1 reps, (rest 10s)
Tempo: 1/0/1/30
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4 sets, 1 reps, (rest 10s)
Tempo: 1/30/1/0
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Wednesday Workout Routine

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Interval Training

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6 sets, 500 meters, (rest 180s)
3 minutes of active rest - walk, jog in place
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Kettlebell Farmer's Walk
3 sets, 500 yards, (rest 60s)
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Thursday Workout Routine

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Lower Body & Pushups


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5 sets, 5 reps, (rest 90s)
Weight to be used is 110% of BW
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Friday Workout Routine

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Cumulative Routine

Circuit
Rope Climb
5 sets, 1 reps, (rest 60s)
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Bear Crawl
5 sets, 20 yards, (rest 60s)
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5 sets, 20 yards, (rest 60s)
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Crossed-Arm Barbell Front Squat
1 set, 5 reps, (rest 60s)
120% body weight
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1 set, 15 - 22 reps, (rest 60s)
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Date Created: 12/14/2019, UTC


Last Updated: 4/18/2021, UTC

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