Captain America Workout: Golden Rules

• DO 4 SETS OF 8 REPS FOR ALL WORKOUTS.

• REST FOR UP TO 90 SECONDS BETWEEN EACH SET.

• STOP AT FAILURE. 

The Captain America Workout

Day 1 – Back

• Pull ups
• Deadlifts
• Seated row
• Straight leg deadlift
• Pulldown
• Bent over row
• Lateral Flys

Day 2 – Shoulders

• Military Press
• Dumbbell Press
• Lateral raises
• Shrugs
• Seated Lateral Raise
• Seated Barbel Press

Day 3 – Chest

• Flat Bench Barbell Press
• Incline Bench Berbell Press
• Flat bench Dumbbell Press
• Decline Dumbbell Press
• Incline Dumbell Flys
• Peck Deck
• Pullovers

Day 4 – Arms

• Dumbbell Curls
• Tricep Pushdowns
• Barbell Curls
• Preacher Curls
• Skull Crushers
• Hammer Curls

Day 5 – Legs

• Leg Press
• Leg Extension
• Leg Curl
• Squats
• Lunges
• Calf Raises

Captain America Workout: Avengers Assemble

Once you have completed the 5 days take 2 days to rest. Or, if you’re feeling tired during the 5 days just skip a day. Make sure to recover properly following every workout with some protein your favorite post workout meal or treat.