Chris Pratt's Guardians Workout Program Day 5 - Shoulders

Now that your body is properly rested, get ready to go hard for shoulder day! If you want to see results like Pratt, you have to give it your all. Take it from Pratt's trainer, who is referred to as "The hero maker" because of his work transforming actors like Chris Hemsworth, Brad Pitt and Tobey Maguire into Gods and Superheroes.

 "I TELL MY CLIENTS IF YOU WANT TO LOOK AMAZING, YOU HAVE GOT TO TRAIN AMAZING, YOU HAVE GOT TO EAT AMAZING AND YOU HAVE GOT TO SLEEP AMAZING…SO, IF YOU WANT TO TRY TRAINING AND EATING WELL, BUT YOU WANT TO GO PARTY ALL NIGHT YOU’RE IN TROUBLE. LIKEWISE, IF YOU WANT TO SLEEP AND TRAIN, BUT BLOW YOUR DIET, YOU’RE NOT GOING TO DO VERY WELL."  - Duffy Gaver (Pratt's trainer)

The Warmup

   1. Treadmill - 10 min at 5.0

   2. Pullups - 3 sets of 5

   3. Pushups - 3 sets of 10

   4. Squats - 3 sets of 15

 

The Workout

   1. Military Press - 7 sets (10,8,6,5,4,3,3) reps

   2. Arnold Press - 4 sets (12,10,8,6) reps

   3. Barbell Shrugs - 1 set as much weight as you can do to failure 

   4. Superset - 3 sets (12 Lateral raises + 12 Front raises + 12 Rear delt flys)

 

Abs

    1. Plank - 3 sets 60 sec each

    2. Side Plank - 3 sets 60 sec each

    3. Hanging leg raises - 3 sets of 12 reps

    4. Toes to bar - 3 sets of 12 reps (slowly)