Captain America Workout!

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Captain America Workout!

Shared By : Barry 220

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 6 / 138

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Description

Chris Evan's routine workout! rnrnNO PAIN NO GAIN!

Monday

Legs - Chest - Tricep

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Smith Machine Squat	60 sec	8	3
Upper Legs		Leg Press	60 sec	8	3
Upper Legs		Dumbbell Lunges	60 sec	8	3
Upper Legs		Leg Extensions	60 sec	8	3
Chest		Dumbbell Incline Bench Press	60 sec	8	3
Chest		Dumbbell Fly	60 sec	8	3
Chest		Cable Incline Fly	60 sec	8	3
Triceps		Barbell Close Grip Bench Press	60 sec	8	3
Triceps		Dip Machine	60 sec	8	3
Triceps		Cable Triceps Pushdown	60 sec	8	3
Triceps		Dumbbell Standing One Arm Triceps Extension	60 sec	8	3

Tuesday

Back - Shoulders - Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Smith Machine Shrug	60 sec	8	3
Shoulders		Lying One Arm Lateral Raise	60 sec	8	3
Shoulders		Dumbbell Front Raise	60 sec	8	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	8	3
Shoulders		Dumbbell Shoulder Press	60 sec	8	3
Back		Bent Over Two-Dumbbell Row	60 sec	8	3
Back		Band Upright Row	60 sec	8	3
Back		One-Arm Dumbell Row	60 sec	8	3
Biceps		Preacher Curl	60 sec	8	3
Biceps		Hammer Curls	60 sec	8	3
Biceps		Reverse Cable Curl	60 sec	8	3

Wednesday

Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Indoor Cycling	60 min	N/A	N/A
Cardio		Running	60 min	N/A	N/A
Back		Rocky Pull Ups/Pulldowns	60 sec	8	3
Back		Close-Grip Front Lat Pulldown	60 sec	8	3
Back		Full Range Of Motion Lat Pulldown	60 sec	8	3
Back		Wide-Grip Lat Pulldown	60 sec	8	3
Shoulders		Barbell Shrug	60 sec	8	3
Shoulders		Barbell Shrugs Behind The Back	60 sec	8	3
Shoulders		Barbell Shoulder Press	60 sec	8	3

Thursday

Legs - Chest - Tricep

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Smith Machine Squat	60 sec	8	3
Upper Legs		Front Barbell Squat	60 sec	8	3
Upper Legs		Leg Extensions	60 sec	8	3
Upper Legs		Lying Leg Curls	60 sec	8	3
Chest		Dumbbell Incline Fly	60 sec	8	3
Chest		Dumbbell Bench Press	60 sec	8	3
Chest		Barbell Bench Press	60 sec	8	3
Triceps		Tricep Dumbbell Kickback	60 sec	8	3
Triceps		Dumbbell One Arm Triceps Extension	60 sec	8	3
Triceps		Bench Dip	6 sec	8	3

Saturday

Back - Shoulders - Biceps - Forearms

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Lying One Arm Lateral Raise	60 sec	8	3
Shoulders		Dumbbell Arnold Press	60 sec	8	3
Shoulders		Cable Shrug	60 sec	8	3
Back		Barbell Bent Over Row	60 sec	8	3
Back		Barbell Good Morning	60 sec	8	3
Back		One-Arm Dumbell Row	60 sec	8	3
Biceps		Dumbbell Bicep Curl	60 sec	8	3
Biceps		Barbell Curl	60 sec	8	3
Biceps		Hammer Curls	60 sec	8	3
Forearms		Palms-Down Dumbbell Wrist Curl Over A Bench	60 sec	8	3
Forearms		Palms-Up Dumbbell Wrist Curl Over A Bench	60 sec	8	3

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