CHRIS EVANS WORKOUT
No experiments required for the captain america body you want, just hard work.
Chris Evans is a famous American actor born on 13 June 1981 who is well loved for his roles as a super hero.
The Chris Evans Daily Workout Plan
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|Chris Evans – Monday – Shoulders|
|1||Seated Military Press Machine||3||15|
|2||Dumbbell Lateral Raise||3||6 to 8|
|3||Rear Delt Cable Raise||5||12, 10, 8, 6, 4|
|4||Hammer Stength Shrug||5||12, 10, 8, 6, 4|
|5||Four Way Neck Machine||4||10|
|Chris Evans – Tuesday – Chest|
|1||Incline Dumbbell Press||5||12, 10, 8, 6, 4|
|2||Dumbbell Bench Press||5||12, 10, 8, 6, 4|
|4||Push Ups||4||12||Superset with cable crossovers|
|Chris Evans – Wednesday – Legs|
|1||Leg Press||3||25, 20, 18, 16|
|2||Smith Machine Lunge||3||8 per leg|
|3||Lying Leg Curl||5||12, 10, 8, 6|
|4||Standing Calf Raise||5||12|
|Chris Evans – Thursday – Arms|
|1||Alternating Dumbbell Curl||5||12, 10, 8, 6, 4|
|2||Preacher Machine Curl||6||12, 10, 8, 6, 21, 21|
|3||Cable Tricep Extension||5||12, 10, 8, 6|
|4||Overhead Cable Extension||4||12, 10, 8, 20|
|5||One Arm Reverse Grip Tricep Extension||2||10|
|Chris Evans – Friday – Back|
|1||Wide Grip Lat Pull Down||5||12, 10, 8, 6, 4|
|2||Close Grip Lat Pull Down||5||12, 10, 8, 6, 4|
|3||One Arm Seated Row Machine||4||10|
|4||Back Extension||4||15, 15, 12, 12|
|Chris Evans – Saturday – Abs and Cardio|
|2||Row Machine||1||20 mins|
|5||Russian twist||2||20||Focus on good form, back straight|
How to Build Muscle Faster, Advise from Troy
Perform a program and diet written by a real professional
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CHRIS EVANS DIET PLAN
For example, you weigh 180 pounds or 81.82 kg and you are thinking about doing workouts for 8 hours a week. With this, your aim is to gain muscles equivalent to 20 pounds to come up with a total of 200 pounds.
So, you will have to multiply 200 with the sum of 9.5 and 8. This results to a total of 3500 calories. So, you need to consume this to begin with. REMINDER: it is vital to monitor your body. If fats begin to build up then you will have to cut down hundreds of calories. This involves a lot of trial and error since each body is unique.
Thanks to MensFitness.co.uk, here’s Chris’ Captain America meal plan:
- Breakfast: Bowl of porridge with dark berries and walnuts
- Morning snack: whey protein shake and 5g BCAA
- Pre-workout snack: Apple with almonds
- Post-workout snack: whey protein shake and 5g BCAA
- 20min later: Chicken salad with brown basmati rice
- Afternoon snack: whey protein shake
- Dinner: Lean protein, such as fish, chicken or beef, with vegetables. No starchy carbs.
To put on muscle without storing excess energy as fat he relied on low-carb protein shakes between meals and snacks of fruits and nuts. He also took branched-chain amino acids (BCAA) throughout the day to minimize muscle breakdown and kick-start growth. Glutamine (to avoid burning muscle as evergy). 500mg of Omega3, 6 and 9 at every meal.