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Hemsworth’s trainer laid out the superhero's go-to arm workout – using cables, barbells, dumbbells and a bench. Here’s how you can get the same pump with just two dumbbells

If you're not familiar with Luke Zocchi, know this about him, he's a personal trainer who travels the world with just one goal – keep Chris Hemsworth in demi-god shape. Earlier this month he shared Hemsworth's go-to biceps and triceps workout with the team at MH Australia. The very workout that has earned the Thor star the accolade of ‘world’s most googled arms’.

While the 360 rep, superset workout may be a little too much for us mere mortals (or those of us lacking Hemsworth’s Asgardian genetics, an on-call trainer and an attached pay cheque), it also required a fully packed out gym, featuring barbells, various cable attachments and a selection of dumbbells.

However, if you’re looking to leverage the same technique, with nothing more than a pair of dumbbells and a bench, we’ve got you covered with this sleeve stretching, workout-from-home version of the God of Thunder’s arm regime.

Perform each 3 rounds of each ‘superset’ back to back, with minimal rest before moving onto the next.

Sit on a bench with a pair of dumbbells at your sides and your palms facing towards you (A). With minimal momentum, curl both of your dumbbells upwards, turning your palms in, until your little fingers are near your shoulders (B). Squeeze here and lower the weights under control. Repeat.

Place your hands on your bench and step backwards until your arms are fully extended (A). Keeping your elbows tucked, lower your head towards the bench until your head is below your hands (B) . Extend at the elbows pushing yourself back up to full extension.

Stand tall with a pair of dumbbells at your sides and your palms facing towards you (A). With minimal momentum, curl both of your dumbbells upwards, turning your palms in, until your little fingers are near your shoulders (B). Squeeze here and lower the weights under control taking a 3 count to bring them down, fighting them all the way and repeat.

Lay flat on a bench or the floor with your dumbbells locked out above your chest (A). Bend at the elbows, slowly lowering the bells towards your forehead, whilst keeping your upper arms locked in place. Stop just short of the bells touching the floor (B) before pressing back up explosively. Repeat.

For your final superset grab just a single bell, gripping the outer ‘heads’ with both hands (A). With minimal momentum, curl the dumbbell upwards until it’s beneath your chin (B). Squeeze here and lower the weight under control, fighting it all of the way and repeat.

Drop into a plank position, with your core tight and hands almost touching (A), keeping your elbows close to your body lower your chest to the floor (B). Push back up explosively, quickly. Repeat.