Chris

Evans
Workout To Get
Captain America
Ripped

Bonus PDF Workout Guide

By: Keith Lai

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Disclaimer and/or Legal Notices
The information provided in this book is for educational
purposes only. I am not a doctor and this is not meant to be
taken as medical advice.
The information provided in this book is based upon my
experiences as well as my interpretations of the current
research available.
The advice and tips given in this course are meant for healthy
adults only. You should consult your physician to insure the
tips given in this course are appropriate for your individual
circumstances.
If you have any health issues or pre-existing conditions, please
consult with your physician before implementing any of the
information provided in this course.
This product is for informational purposes only and the author
does not accept any responsibilities for any liabilities or
damages, real or perceived, resulting from the use of this
information.

Chris Evans workout for Winter

Solider
Note: This is primarily a workout to gain muscle (which should
be your primary goal if you want a superhero body). If fat loss is
your goal, then focus on losing fat first before doing this
workout.
Monday back

Weighted pull ups: 3 sets of 5 reps

1-arm dumbbell row: 3 sets of 8 reps
Seated cable row (preferably with wide-grip): 3 sets of 8
reps with 4-0-1-0 tempo
Lat pull down: 4 sets of 10-12 reps
T-bar row: 2 sets of 10 reps

Tuesday chest

Incline press: 4 sets of 5 reps

Dumbbell bench press: 3 sets of 8 reps
Cable crossover 3 sets of 12 reps
Wide grip push ups: 3 sets failure
Face pulls- 3 sets of 15 reps (to prevent rolled shoulders)

Wednesday rest

Rest. Stretch. Do some soft tissue work. Optional cardio

(see below).

Thursday lower body

Deadlift 3 sets of 5 reps

Lunges 4 sets of 8 reps per leg

Leg press 3 sets of 12 reps

Calf raise (seated or standing) 6 sets of 12-15 reps
Back extension 3 sets of 12 reps

Friday Upper body

Seated dumbbell press 3 sets of 6 reps

Cable crossover 3 sets of 12 reps
Side delt raises 3 sets of 12-15 reps
Rear delt raises 2 sets of 12-15 reps
Pull-ups 3 sets to failure
Barbell curl 5 sets of 8 reps with 4-0-1-0 tempo
Overhead triceps rope extensions 5 sets of 10 reps

Saturday rest

Rest. Stretch. Do some soft tissue work. Optional cardio

(see below).

Sunday rest

Rest. Stretch. Do some soft tissue work. Optional cardio

(see below).

Optional cardio: On your off days, you have the option of doing
30 minutes of low-intensity cardio to help keep fat gains at bay.
This can be done on the treadmill in the form of walking at an
incline. The cardio is completely optional. Also I dont
recommend HIIT at first especially for beginners since it could
potentially impair recovery abilities.