Judul : Chris Evans | Captain America Workout and Nutrition Plan
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Chris Evans | Captain America Workout and Nutrition Plan
Evans chris transformed his physique to play superhero Captain America in the summer’s blockbuster movie. Here’s how he did it.
Chris Evans’s workout consists of a heavy split routine, this is when you train one body part each day of the week.
As you will see “most” of the routine is done with free weights, so it would be possible to do this routine at home if you have the equipment. Barbells, Dumbbells, Bench (with leg extension bar) & Ezy bar.
If you are unfamiliar with the exercises outlined be sure to do your homework before starting to ensure you are performing all exercises correctly. Personally I recommend the MI40 Program as it has videos that show you exactly how to lift to maximize muscle gains, the program is also great.
Captain America's Training Plan
Chris Evans's legs/back workout
‘Pick a body part and hit it hard,’
says Waterson, ‘then give it
time and nutrients to recover:
fatigue, feed then leave – it’s really that simple.’ Perform one warm-up set for each exercise, then do three
sets of six to eight reps at your eight-rep max.
1 Barbell Squat
2 Lunge
3 Leg press
4 Calf raise
5 Hamstring curl 6 Deadlift
1 Barbell Squat
2 Lunge
3 Leg press
4 Calf raise
5 Hamstring curl 6 Deadlift
Chris Evans's Chest/Shoulders workout
Shoulder Press : 2 sets of 5 reps
Incline Bench Press : : 2 sets of 5 reps
Kettlebell Thruster : 2 sets of 5 reps
Incline Close-Grip Bench Press (shown flat) : 2 sets of 5 reps
Incline Push-Up : 2 sets of 5 reps
Kneeling Shoulder Press (shown standing) : 2 sets of 5 reps
Weighted Push-up (plate on back) : 2 sets of 5 reps
Chris Evans's Biceps/Triceps workout
Weighted Bench Dips : 3 sets of 8 reps
One-Arm Kettlebell Row : 3 sets of 8 reps
Incline Hammer Curl : 3 sets of 8 reps
Overhead Cable Curl : 3 sets of 8 reps
Incline Inner Biceps Curl : 3 sets of 8 reps
EZ-Bar Curl : 3 sets of 8 reps
One-Arm Kettlebell Row : 3 sets of 8 reps
Incline Hammer Curl : 3 sets of 8 reps
Overhead Cable Curl : 3 sets of 8 reps
Incline Inner Biceps Curl : 3 sets of 8 reps
EZ-Bar Curl : 3 sets of 8 reps
Captain America's nutrition plan
Breakfast
.dark berries and walnuts & Bowl of porridge
.Morning snack
.Protein shake and 5g BCAA
.Pre-workout snack
.Apple with almonds
.Post-workout snack.5g BCAA and Protein shake
20min later .Chicken salad and brown basmati rice
.Protein shake .Afternoon snack Dinner .such as fish, Lean protein, No starchy carbs, chicken or beef, & vegetables.
.dark berries and walnuts & Bowl of porridge
.Morning snack
.Protein shake and 5g BCAA
.Pre-workout snack
.Apple with almonds
.Post-workout snack.5g BCAA and Protein shake
20min later .Chicken salad and brown basmati rice
.Protein shake .Afternoon snack Dinner .such as fish, Lean protein, No starchy carbs, chicken or beef, & vegetables.
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