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    The Chris Pratt Inspired Workout: The Tools You Need To Build The Body You Want

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    Daniel Bornás
    Workout routine

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    The Chris Pratt Inspired Workout: The Tools You Need To Build The Body You Want

    Uploaded by

    Daniel Bornás
    171 views1 page
    Workout routine

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    Workout

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    © © All Rights Reserved

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    Workout routine

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    171 views1 page

    The Chris Pratt Inspired Workout: The Tools You Need To Build The Body You Want

    Uploaded by

    Daniel Bornás
    Workout routine

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    THE TOOLS YOU NEED TO BUILD

    THE BODY YOU WANT ®

    Store Workouts Diet Plans Expert Guides Videos Tools

    THE CHRIS PRATT INSPIRED WORKOUT


    Work out like Guardians of the Galaxy’s Star
    Main Goal: Build Muscle Equipment: Barbell, Bodyweight,
    Lord & Jurassic World’s Owen with the Chris
    Pratt inspired workout program. Read more to Training Level: Intermediate Cables, Dumbbells, EZ Bar,
    learn about the program! Program Duration: 12 Weeks Machines
    Link to Workout: https://www.muscleandstrength.com/
    Days Per Week: 5-7 Days Author: Josh England
    workouts/chris-pratt-workout-program Time Per Workout: 60-90 Mins

    Chris Pratt Workout Day 1: Back, Biceps, & Abs


    Exercise Sets Reps
    Warm Up: SMR, Dynamic Stretching, 10 Mins Jog on Treadmill

    1. Pull Up 5 15, 12, 10, 10, 8

    2. Pull Downs 5 15, 12, 12, 10, 8

    3. Hammer Strength Row 4 12, 12, 10, 10

    4. Heavy Dumbbell Row 4 12, 10, 8, 8

    5. Barbell Curl 4 10, 8, 8, 6

    6a. Hammer Curl 3 12

    6b. Reverse Curl 3 12

    7. Plank 3 20 Secs

    8. Hanging Leg Raise 3 15

    9. Sit Up 3 20

    Chris Pratt Workout Day 2: Chest & Triceps


    Exercise Sets Reps
    Warm Up: SMR, Dynamic Stretching, 10 Mins Jog on Treadmill

    1. Bench Press 5 12, 10, 8, 6, 6

    2. Incline Bench Press 3 12

    3. Hammer Strength Bench Press 3 15

    4. Cable Flys 3 12

    5. Dips 3 Failure

    6. Tricep Rope Pressdown 3 12

    Chris Pratt Workout Day 3: Legs & Core


    Exercise Sets Reps
    Warm Up: SMR, Dynamic Stretching, 10 Mins Jog on Treadmill

    1. Barbell Back Squat 6 15, 12, 12, 10, 8, 6

    2. Deadlift 4 10, 8, 6, 6

    3. Leg Press 1 10*

    4. Bodyweight Walking Lunge 3 15 Each

    5. Leg Curls 3 20, 15, 12

    6. Standing Calf Raise 3 20


    7. Plank 3 20 Secs

    8. Bodyweight Glute Bridge 3 20

    9. Oblique Crunch 3 15 Each


    *Drop sets to failure until only the sled is left

    Chris Pratt Workout Day 4: Active Recovery Day


    Exercise Sets Reps
    On this day do something light that helps you remain active. This is the perfect opportunity to
    perform some form of cardio exercise. My recommendation would be doing something active
    outdoors such as a walk, jog, or bike ride.

    Chris Pratt Workout Day 5: Shoulders & Triceps


    Exercise Sets Reps
    Warm Up: SMR, Dynamic Stretching, 10 Mins Jog on Treadmill

    1. Military Press 5 12, 12, 10, 8, 6

    2. Lateral Raise 4 12, 10, 8, 8

    3. Rear Delt Fly 3 15

    4. Front Raise 3 15, 12, 10

    5. Barbell Shurgs 3 15, 12, 10

    6. Overhead Extension 3 12

    7. Skull Crusher 3 12

    Chris Pratt Workout Day 6: Full Body Tabata


    Exercise Mins On/Off
    4 Mins total for each exercise. Perform them for 20 seconds nonstop, then rest for 10
    seconds throughout the entire 4 mins.
    1. Push Up 4 20/10 Secs

    2. Pull Up 4 20/10 Secs

    3. Air Squat 4 20/10 Secs

    4. Bodyweight Lunge 4 20/10 Secs

    5. Hyperextension 4 20/10 Secs

    6. Crunch 4 20/10 Secs

    7. Plank 4 20/10 Secs

    Chris Pratt Workout Day 7: Active Recovery Day


    Exercise Sets Reps
    On this day do something light that helps you remain active. This is the perfect opportunity to
    perform some form of cardio exercise. My recommendation would be doing something active
    outdoors such as a walk, jog, or bike ride.

    MUSCLEANDSTRENGTH.COM

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