100% Unofficial*
Downloaded from fitnesshacker.com
Chris Evans
Monday Routine – Shoulders
Exercise
Sets
Reps
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 Strength Shrug
5
12, 10, 8, 6, 4
5
Four Way Neck Machine
4
10
Exercise
Sets
Reps
1
Incline Dumbbell Press
5
12, 10, 8, 6, 4
2
Dumbbell Bench Press
5
12, 10, 8, 6, 4
3
Cable Crossover
4
10
4
Push Ups
4
12
Notes
Tuesday Routine – Chest
Notes
Superset with cable
crossovers
* Although every effort has been made to ensure this is the real workout performed by the celebrity, we are unable to guarantee it is because they didn't
tell us it was face to face over a protein shake.
100% Unofficial*
Downloaded from fitnesshacker.com
Chris Evans
Wednesday Routine – Legs
Exercise
Sets
Reps
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
Notes
Thursday Routine – Arms
Exercise
Sets
Reps
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
Notes
* Although every effort has been made to ensure this is the real workout performed by the celebrity, we are unable to guarantee it is because they didn't
tell us it was face to face over a protein shake.
100% Unofficial*
Downloaded from fitnesshacker.com
Chris Evans
Friday Routine – Back
Exercise
Sets
Reps
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
Notes
Saturday Routine – Abs and Cardio
Exercise
Sets
Reps
1
Bike
1
30 mins
2
Row Machine
1
20 mins
3
V sit-up
3
20
4
Turkish Get-up
2
10
5
Russian twist
2
20
Notes
Focus on good form, back
straight
* Although every effort has been made to ensure this is the real workout performed by the celebrity, we are unable to guarantee it is because they didn't
tell us it was face to face over a protein shake.
Chris Evans Diet Plan
First, you need to know the number of calories in order to reach your desired body weight. Don’t stress, there is a formula to come up with the magic
numbers.
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.
But to get big you need to eat big. Which sounds like fun, I mean who doesn’t love to eat like a lumberjack? The downside is, eating for size can get very
tiring and repetitive as Chris discovered. 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.