Christopher Robert Evans also known as “Chris Evans” (born June 13, 1981) is an American actor. He is best known becouse of portraying “Captain America”. He did a great job in “Fantastic Four”, “Captain America” and in “The Avengers”. Chris workout very hard to gain huge muscles and to fit in the role of Captain America. He has amazing muscles and shapes, to gain such muscle mass you need to do hard and heavy workout. Lets take a look at his workout routine.
Height: 6′ 0″
Weight: 200 pounds
Day 1 – Shoulders
- Seated Military Press Machine – 3 sets x 15 reps
- Dumbbell Lateral Raise super set with Dumbbell Front Raise – 3 sets x 6-8 reps each
- Rear Delt Cable Raise – 5 sets x 12, 10, 8, 6, 4 reps
- Hammer Stength Shrug – 5 sets x 12, 10, 8, 6, 4 reps
- Four Way Neck Machine – 4 sets x 10 reps
Day 2 – Chest
- Incline Dumbbell Press – 5 sets x 12, 10, 8, 6, 4 reps
- Dumbbell Bench Press – 5 sets x 12, 10, 8, 6, 4 reps
- Cable Crossover – 4 sets x 10 reps
- Push Ups – 4 sets x 12 reps (superset with crossovers)
Day 3 – Legs
- Leg Press – 4 sets x 25, 20, 18, 16 (Last set is drop set)
- Smith Machine Lunge – 4 sets x 8 reps per leg
- Lying Leg Curl – 4 sets x 12, 10, 8, 6 reps
- Standing Calf Raise – 6 sets x 12 reps (Last set is drop set)
Day 4 – Arms
- Alternating Dumbbell Curl – 5 sets x 12, 10, 8, 6, 4 reps
- Preacher Machine Curl – 6 sets x 12, 10, 8, 6, 21, 21 reps (*Last 2 sets are 21s)
- Cable Tricep Extension – 5 sets x 12, 10, 8, 6, 20 reps
- Overhead Cable Extension – 4 sets x 12, 10, 8, 20 reps
- One Arm Reverse Grip Tricep Extension – 2 sets x 10 reps
Day 5 – Back
- Wide Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps
- Close Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps
- One Arm Seated Row Machine – 4 sets x 10 reps
- Back Extension – 4 sets x 15, 15, 12, 12 reps
Day 6 – Abs and Cardio Exercises
Also See: Chris Evans Diet
