Chris Evans Captain America Lean Muscle Workout

Captain America Total Body Workout Routine

This  workouts programme train 6 days each week.Followed a split routine exercise plan, in which you will be training one body part each day. This way,
you got ample time to rinse and repeat the exercises. Let’s have a look at Captain America  daily workout plan.

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Monday – Shoulders

Seated Military Press Machine – 3 sets, 15 reps

Dumbbell Lateral Raise – 3 sets, 6 to 8 reps each

Four Way Neck Machine – 4 sets, 10 reps

Rear Delt Cable Raise – 5 sets, 12, 10, 8, 6, 4 reps

Hammer Strength Shrug – 5 sets, 12, 10, 8, 6, 4 reps

Tuesday – Chest

Cable Crossover – 4 sets, 10 reps

Inclined Dumbbell Press – 5 sets, 12, 10, 8, 6, 4 reps

Dumbbell Bench Press – 5 sets, 12, 10, 8, 6, 4 reps

Push-ups – 4 sets, 12 reps

Wednesday – Legs

Leg Press – 4 sets, 25, 20, 18, 16 reps (Last set is a drop set)

Smith Machine Lunge – 4 sets, 8 reps per leg

Lying Leg Curl – 4 sets, 12, 10, 8, 6 reps

Standing Calf Raise – 6 sets, 12 reps (Last set is a drop set)

Thursday – Arms

Alternating Dumbbell Curl – 5 sets, 12, 10, 8, 6, 4 reps

Preacher Machine Curl – 6 sets, 12, 10, 8, 6, 21, 21 reps

Cable Triceps Extension – 5 sets, 12, 10, 8, 6, 20 reps

Overhead Cable Extension – 4 sets, 12, 10, 8, 20 reps

One arm Reverse grip Tricep Extension – 2 sets, 10 reps

Friday – Back

Wide Grip Lateral Pull Down – 5 sets, 12, 10, 8, 6, 4 reps

Close Grip Lateral Pull Down – 5 sets, 12, 10, 8, 6, 4 reps

One arm Seated Row Machine – 4 sets, 10 reps

Back Extension – 4 sets, 15, 15, 12, 12 reps

Saturday – Workouts for cardiovascular health and abdominals (core) like circuit training, etc.

Sunday – Rest