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Chris Pratt Workout Routine & Diet Plan

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Chris Pratt

  • Aren’t we all dying to know how Chris Pratt went from the fat chubby guy in Parks and Recreation to the hot abs guy in Zero Dark Thirty and Guardians of the Galaxy?
  • He has successfully managed to shed those extra layers, 60 pounds to be exact and get into the great shape that he is in.
  • Sources say he trains for 7 days a week, yes not missing even a single day in between. This kind of discipline surely gets you there.

Chris says that a blend of strength, condition, and flexibility including hot yoga seem to get him where he is. “I try to balance those three things and figure out which I have the biggest deficit in, then put the work in there,” he adds.

Chris Pratt’s Workout Routine

Warm Up Exercises

  • Treadmill (run at 5.0 speed for 10 min)
  • Pull-ups (3 sets, 5 reps)
  • Push-ups (3 sets, 10 reps)
  • Squat (3 sets, 15 reps)

Back Exercises

  • Lat pulldowns (6 sets, 20, 15, 15, 15, 12, 12 reps)
  • Dumbbell rows (5 sets, 20, 15, 12, 12, 12 reps)
  • Barbell curls (6 sets, 15, 15, 15, 15, 15, 10 reps, each set is followed by 5 pushups)
  • DB concentration curls (3 sets, 10, 10, 9 reps)

Chest Exercises

  • Bench press (4 sets, 12, 10, 8, 6 reps)
  • Incline bench press (4 sets, 12 reps)
  • Hammer strength bench press (4 sets, 15 reps)
  • Weighted dips (4 sets, 10 reps)
  • Standing cable flyes (4 sets, 12 reps)

Leg Exercises

  • Squats (7 sets, 10, 8, 6, 5, 4, 3, 3 reps)
  • Deadlifts (4 sets, 12, 10, 8, 6 reps)
  • Leg presses (1 set, until failure)
  • Walking lunge (4 sets, 20 reps)
  • Leg extensions (3 sets, 20 reps)
  • Leg curls (3 sets, 20 reps)
  • Standing calf raise (3 sets, 20 reps)

Chris Pratt Diet

Shoulder Exercises

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  • Military seated/standing press (7 sets, 10, 8, 6, 5, 4, 3, 3 reps)
  • Arnold press (4 sets, 12 reps)
  • Barbell shrugs (4 sets, 12 reps)
  • Lateral raise (3 sets, 12 reps)
  • Front raise (3 sets, 12 reps)
  • Rear delt flyes (3 sets, 12 reps)

Arm Exercises

  • Skull crushers (3 sets, 10 reps)
  • Preacher curls (3 sets, 10 reps)
  • French curls (3 sets, 10 reps)
  • Hammer curls (3 sets, 10 reps)
  • Triceps rope press down (3 sets, 10 reps)
  • Wrist curls (3 sets, 20 reps)
  • Reverse wrist curls (3 sets, 20 reps)

Abs Exercises

  • Hanging leg raises (3 sets, 12 reps)
  • Side plank (3 sets, 60 sec reps)
  • Toes to bar (3 sets, 12 reps)

Tabata Exercises (Five rounds each)

  • Mountain climber (20 sec reps, 10 sec rest)
  • Push-ups (20 sec reps, 10 sec rest)
  • Jumping lunge (20 sec reps, 10 sec rest)
  • High box jump (20 sec reps, 10 sec rest)
  • Battle rope exercises (20 sec reps, 10 sec rest)
  • Ball slam (20 sec reps, 10 sec rest)
  • Burpee (20 sec reps, 10 sec rest)
  • Leg lifts (20 sec reps, 10 sec rest)

Besides his regular workout, Chris also likes to indulge in some of his favourite sports activities like kickboxing, boxing, mountain biking swimming and running. A recent addition to this list would be a triathlon. These sports helped him get a break from the monotonous routine but at the same time allowing his body to shed the calories he needed to lose. So, win-win!

Chris Pratt Workout

Chris Pratt’s Diet Plan

Any celebrity will agree to the fact that it is not just exercising that counts. You have to watch what you eat alongside as well to achieve the desired results. As for Chris, it was not that easy for him to give up the food that he loved but he had to do it. Initially, he started by getting rid of all sorts of unhealthy and fat-containing food from his diet and increased his water intake so that he doesn’t get hungry continuously. Trust me these little changes in your daily routine count. He substituted his earlier diet with nutritious food like fresh fruits and vegetables, food rich in protein like chicken, fish, steak and whole eggs. He cut out on carbs and switched to low carbs like sweet potatoes, broccoli, brown rice, spinach, and oatmeal. He even resisted dairy products as much as possible. His dietician, Phil Goglia made this diet plan for him but the important part was to stick to it and evidently, Chris did a good job.

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