http://www.mensfitness.com/training/workout-routines/chris-pratts-intense-guardians-galaxy-workout-plan
Workout 1
THE WARMUP
Treadmill – 10 min at 5.0 speed.
Pullups
Sets: 3
Reps: 5
Pushup
Sets: 3
Reps: 10
Squat
Sets: 3
Reps: 15
THE WORKOUT
Lat pulldowns
Sets: 6
Reps: 140lbsx20, 150lbsx15, 185lbsx15, 15, 12, 12
Dumbell rows
Sets: 5
Reps: 80lbsx20, 90lbsx15, 100lbsx12, 12, 12
Barbell curls
Sets: 75lbsx15, 15, 15, 15, 15, 65lbsx10 (5 push ups after each set)
Dumbbell concentration curls
Sets: 3
Reps: 25lbsx10, 10, 9
Ab Circuit
Situps
Crunches
Side Crunches
Workout 2
Five rounds
800-meter run
15 cleans (95lbs)
10 bench press (205 lbs)
5 box jumps (30″ box)
Overall Progress
In 5 Months:
Maximum Pullups went from 7 to 30
Maximum Deadlift went from 225 to 315
Mile run time went from 8:30 to 5:50