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 its 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.

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.

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

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.

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.

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.