Chris Evans Workout Routine

Chris Evans is an American actor. Evans is best known for his superhero roles as the Marvel Comics characters Captain America in the Marvel Cinematic Universe and the Human Torch in Fantastic Four. Chris started his career on the television series name Opposite Sex in 2000. Afterwards, Evans moved to the film industry and performed in the movie Not Another Teen Movie.
Chris has won numerous awards as an actor such as MTV Movie Awards, Teen Choice Awards, Scream Awards and People’s Choice Award.
He is also a supporter of LGBT rights. Although raised Catholic, Evans has expressed pantheistic views and has a great interest in the philosophies of Buddhism. Evans is a fan of the New England Patriots, and narrated America’s Game: The Story of the 2014 New England Patriots.



BIO-DATA 

  • Born Name — Christopher Robert Evans 
  • Born — June 13, 1981 
  • Born Place — Boston, Massachusetts, U.S.
  • Residence — Los Angeles,California
  • Occupation — Actor
  • Education — Lincoln-Sudbury Regional High School
  • Father — G. Robert “Bob” Evans III (Dentist)
  • Mother — Lisa Marie (née Capuano) (Artistic Director at the Concord Youth Theater)
  • Siblings — Scott Evans (Younger Brother), Carly (Older Sister), Shanna (Younger Sister)
  • Sun Sign — Gemini
  • First Film — The Newcomers
  • First TV Show — Opposite Sex

BODY MEASUREMENT 

  • Build — Athletic
  • Height — 6 ft or 183 cm
  • Weight — 88 kg or 194 lbs
  • Chest — 47 inches
  • Waist — 33 inches
  • Biceps — 17 inches
  • Shoe Size — 10 or 11
  • Hair Color — Light Brown
  • Eye Color — Blue

DIET 

Chris ate 2 grams protein per kilogram of his body weight. Chris Evans ate lots of nuts and protein. His diet included veg and non-veg foods. His snacks did not consist of any junk food item as he ate fruits and nuts for snacks.
Here is his daily diet plan :-
Breakfast 
  • A porridge bowl 
  • Dark berries 
  • Walnuts
Morning Snacks 
  • Whey protein shake 
  • 5 gm of BCAA
Pre-workout 
  • Apple 
  • Almonds
Post-workout 
  • Whey protein shake  
  • 5 gm of BCAA
Afternoon 20 minutes 
  • Chicken salad 
  • Brown rice
Afternoon Snacks 
  • Low carbohydrate whey protein shake
Dinner 
  • Lean proteins (like fish, chicken or beef, with veggies)

He also took supplements to gain weight for his movie. His supplements includes :-
  • BCAA (BCAAs reduce the amount of protein breakdown.)
  • Amino Acid (Amino Acids improve muscle growths.)
  • Glutamine (Promotes muscle growth and decreases muscle wasting.)
  • Omega 3, 6 and 9 (This reduces risk of heart disease, diabetes, and cancer, as well as enhanced brain and joint function.)

ROUTINE 


Chris performed gym exercises and workouts for 6 days each week. He followed a split routine exercise plan, in which he trained one body part each day. His workout routine helps to gain muscle. If you want to gain muscle then follow his workout routine. Here is his workout routine :-


Day 1 – Shoulders 
Day 2 – Chest 
Day 3 – Legs 
Day 4 – Arms 
Day 5 – Back 
Day 6 – Cardio / Abs 
Day 7 – Rest 


EXERCISES 


DAY 1 (Shoulders) 
  1. Seated Machine Military Press (3 sets of 15 reps) 

  2. Dumbbell Lateral Raises (3 sets of 6-8 reps) 

  3. Four Way Neck Machine (4 sets of 10 reps) 

  4. Rear Delt Cable Raise (5 sets of 12, 10, 8, 6, 4 reps)

  5. Shrugs (5 sets of 12, 10, 8, 6, 4 reps)


DAY 2 (Chest) 
  1. Cable Crossover (4 sets of 10 reps) 

  2. Incline Dumbbell Press (5 sets of 12, 10, 8, 6, 4 reps)

  3. Dumbbell Bench Press (5 sets of 12, 10, 8, 6, 4 reps)

  4. Push-Ups (4 sets of 12 reps) 


DAY 3 (Legs) 
  1. Leg Press (4 sets of 25, 20, 18, 16 reps, Last set is a drop set)

  2. Smith Machine Lunge (4 sets of 8 reps, Each leg) 

  3. Lying Leg Curls (4 sets of 12, 10, 8, 6 reps)

  4. Standing Calf Raises (6 sets of 12 reps, Last set is a drop set)


DAY 4 (Arms) 
  1. Alternative Dumbbell Curl (5 sets of 12, 10, 8, 6, 4 reps)

  2. Preacher Curls (6 sets of 12, 10, 8, 6, 21, 21 reps)

  3. Triceps Pushdown (5 sets of 12, 10, 8, 6, 20 reps)

  4. Overhead Cable Extensions (4 sets of 12, 10, 8, 20 reps)

  5. .One arm Reverse grip Tricep Extension (2 sets of 10 reps) 


DAY 5 (Back) 
  1. Wide-grip Lat Pulldown (5 sets of 12, 10, 8, 6, 4 reps)

  2. Close-Grip Lat Pulldown (5 sets of 12, 10, 8, 6, 4 reps)

  3. One-Arm Seated Rows (4 sets of 10 reps) 

  4. Hyperextensions (4 sets of 15, 15,12, 12 reps)







Quote 
I always say that the times in my life when I’ve been happiest are the times when I’ve seen, like, a sunset.
— Chris Evans 

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