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

You may also like:

Share →

Leave a Reply

Your email address will not be published.

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

© 2012-2014 Celebrities Exercise