Chris Evans Training For Captain America w/Behind The Scenes

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Perform one warm-up set for each exercise, then do three sets of six to eight reps at your eight-rep max

Chris Evans Workout: Sample Workout Routine Schedule
Monday: Leg Day

Tuesday: Back Day

Wednesday: Chest Day

Thursday: Arm Day

Friday: Shoulders/Trap Day

Saturday: Rest Day

Sunday: Rest Day

Chris Evans Workout: Leg Day
Back Squats


Leg Press

Calf Raise

Seated Hamstring Curls

Squat to Box Jumps


If you’re using this routine for weight-loss and fat-loss you can add in HIIT (High Intensity Interval Training) for 15-20 minutes.

If you’re going to be using this for mass gain, but still want to increase some excess fat; you can do a low intensity incline walk for 10-15 minutes.

Cardio may be listed, but does not have to be done on all training days.

Chris Evans Workout: Back Day

Barbell Rows

Lat Pulldowns

Cable Rows

1-Arm Dumbbell Rows

Wide Grip Pull-Ups (Can be Weighted like Evans)

Cardio: Refer to Leg Day

Chris Evans Workout: Chest Day
Incline Bench Press (Can sub for Dumbbells)

Dumbbell Bench Press

Cable Flys

Incline Cable Flyes

Incline Dumbbell Flyes

Dips (Can be weighted)

Cardio: Refer to Leg Day

Chris Evans Workout: Arm Day
Preacher Curls

Skull Crushers

Dumbbell Bicep Curls

Hammer Curls

Tricep Overhead Extension

Chin Ups (Can be weighted)

Cardio: Refer to Leg Day

Chris Evans Workout: Shoulders/Trap Day
Military Dumbbell Press

Dumbbell Shrugs

Barbell Strict Press

Barbell Shrugs

Front Dumbbell Raises

Shoulder Width Push-Ups (Can be weighted)

Cardio: Refer to Leg Day

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