Captain America Workout Week 1

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Captain America Workout Week 1

Shared By : Bradyt24

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 5 / 251

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Description

This is the routine Chris Evans used to prepare for his role as Captain America.

Monday

Legs, Chest, Tricep

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	60 sec	10	3
Upper Legs		Barbell Hack Squat	60 sec	10	3
Upper Legs		Leg Extensions	60 sec	10	3
Upper Legs		Seated Leg Curl	60 sec	10	3
Upper Legs		Dumbbell Lunges	60 sec	8	3
Chest		Barbell Incline Bench Press	60 sec	10	3
Chest		Dumbbell Fly	60 sec	10	3
Chest		Barbell Bench Press	60 sec	10	3
Triceps		Seated Tricep Dip	60 sec	10	3
Triceps		Cable Triceps Pushdown	60 sec	10	3
Lower Legs		Seated Calf Raise	60 sec	8	3
Cardio		Running	60 min	N/A	N/A

Tuesday

Back, Shoulders, Bicep

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Lateral Raise	60 sec	10	3
Shoulders		Dumbbell Front Raise	60 sec	10	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	10	3
Back		Barbell Bent Over Row	60 sec	10	3
Shoulders		Barbell Up Right Row	60 sec	8	3
Shoulders		Dumbbell Shoulder Press	60 sec	10	3
Shoulders		Dumbbell One Arm Up Right Row	60 sec	10	3
Biceps		Preacher Curl	60 sec	10	3
Biceps		Hammer Curls	60 sec	8	3
Biceps		Reverse Plate Curl	60 sec	10	3
Cardio		Aerobics	60 min	N/A	N/A

Wednesday

Legs, Chest, Tricep, Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	60 sec	10	3
Upper Legs		Front Barbell Squat	60 sec	10	3
Upper Legs		Leg Extensions	60 sec	10	3
Upper Legs		Seated Leg Curl	60 sec	10	3
Chest		Dumbbell Incline Fly	60 sec	10	3
Chest		Barbell Bench Press	60 sec	10	3
Triceps		Tricep Dumbbell Kickback	60 sec	10	3
Triceps		Cable One Arm Tricep Extension	60 sec	10	3
Abs		Hanging Leg Raise	60 sec	10	3
Abs		Cable Crunch	60 sec	10	5
Abs		Frog Sit-Ups	60 sec	10	5
Abs		Reverse Crunch	60 sec	10	5
Lower Legs		Seated Calf Raise	60 sec	10	3
Cardio		Stationary Bike	60 min	N/A	N/A

Thursday

Back, Shoulders, Biceps, forearms

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Lying One Arm Lateral Raise	60 sec	10	3
Shoulders		Dumbbell Arnold Press	60 sec	10	3
Shoulders		Barbell Shrug	60 sec	10	3
Back		Barbell Bent Over Row	60 sec	10	3
Back		Barbell Good Morning	60 sec	10	3
Back		Romanian Deadlift	60 sec	10	3
Shoulders		Dumbbell One Arm Up Right Row	60 sec	10	3
Biceps		Incline Dumbbell Curl	60 sec	10	3
Biceps		Dumbbell Bicep Curl	60 sec	10	3
Forearms		Wrist Roller	60 sec	10	3
Forearms		Reverse Barbell Curl	60 sec	10	3
Cardio		Rowing	60 min	N/A	N/A

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