Chris Heria
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Chris Heria Workout Routine & Diet Plan 2023

Chris Heria is the Founder of The Fitness Program ThenX. The fitness event involves an exercise routine that focuses on weights and calisthenics. His birthday is December 21, 1991, and he was born in Miami, Florida, United States.

Chris Heria is in impressive shape, and BarStarzz sponsors him. He has built a huge reputation as a Pro Bar Athlete, Street Exercise champion, and certified personal trainer. Here are the workout routine and diet plan Heria followed to improve his fitness, agility, and strength.

Chris Heria’s Body Measurement (Body Stats)

Talking about Chris Heria’s height and body weight. He stands at the height of 5 ft 9 inches and weighs around 74 kg or 175 lbs. Moreover, he has black hair and blonde eyes.

Age30 years
Height5 ft 9 inches or 175 cm
Weight74 kg or 175 lbs
Chest Size36 inches
Waist Size34 inches
Biceps Size13.5 inches
Eye ColourBlonde
Hair ColourBalck

Chris Heria Workout Routine

Chris Heria generally performs 6 days a week for 2 to 3 hours. He admires focusing on a lot of stretch and cardio. Stretching is one of the significant parts of his exercise regime, and he always stretches before and after his exercises.

Here is Chris Heria’s exercise routine:-

Chest Workout

Within this chest routine, Chris Heria strikes 5 different workouts.

Here is Chris Heria’s chest routine:-

  1. Weighted Vest Push-Up (25 reps)
  2. Weighted Vest Ring Dip (12 reps)

Back Workout

Within this back routine, Chris Heria performs 6 different workouts with an average of 4 sets and 7 reps.

Here is Chris Heria’s back routine:-

  1. Spiderman Push Up Across (5 reps)
  2. Mountain Climbers (45 seconds)
  3. Plank (45 seconds)
  4. Barbell Deadlift (4 sets, 5 reps)
  5. Bent-Over Row (4 sets, seven reps)
  6. Pull-up (4 sets until failure)
  7. Single-Arm Dumbbell Row (4 sets, 7 reps)
  8. Barbell Curl (4 sets until failure)
  9. Australian Pull Up (4 sets until failure)

Shoulder Workout

Chris Heria strikes this shoulder routine by doing 7 different workouts within this shoulder routine.

Here is Chris Heria’s shoulder routine:-

  1. Single-Arm Pull-Up (3 sets, 4 reps)
  2. Tuck Planche Press to Handstand (3 sets, 6 reps)
  3. Barbell Military Press (3 sets, 10 reps)
  4. Tuck Planche Push Up (3 sets, 5 reps)
  5. Handstand to 90 degrees Push Up (3 sets, 5 reps)
  6. Dumbbell Rear Delt Fly (3 sets, 12 reps)
  7. Hand Push Up (3 sets, 8 reps)

Leg Workout

Within this leg routine, Chris Heria performs 8 different workouts with an average of 4 sets and 20 reps.

Here is Chris Heria’s leg routine:-

  1. Jump Squat and Hold (4 sets, 15 reps)
  2. Alternating Lunge and Hold (4 sets, 20 reps)
  3. Sumo Squat (4 sets, 20 reps)
  4. Jumping Jacks (4 sets, 45 seconds)
  5. Calf Raise and Hold (4 sets, 20 reps)
  6. Pistol Squat (4 sets, 8 reps)
  7. Wall Sit (4 sets, 45 seconds)
  8. Box Jump (4 sets, 15 reps)

Arm Workout

Within this arm routine, Chris Heria strikes a total of 6 different workouts.

Here is Chris Heria’s arm routine:-

  1. Pronated Curl (3 sets, 10 reps)
  2. Supinated Curl (3 sets, 10 reps)
  3. Neutral Curl (3 sets, 10 reps)
  4. Overhead Triceps Addition (3 sets, 10 reps)
  5. Laying Dumbbell Addition (3 sets, 10 reps)
  6. Supinated Triceps Kickback (3 sets, 10 reps)

Chris Heria’s Diet Plan

Chris Heria sticks to a clean and strict diet to stay in his finest shape. For breakfast, he generally drinks almond milk and a protein shake. For lunch and dinner, he loves eating turkey combined with different vegetables.

Here is Chris Heria’s diet plan:-

  • Breakfast: Protein shake with one banana, One teaspoon of protein powder, Berries, Almond milk
  • Lunch: Sliced Turkey, Salad, vegetable soup
  • Snack: One apple, Almond butter
  • Dinner: Chicken breasts, honey, Chili sauce

Here is a complete list of Chris Heria’s Grocery lists:-

Protein:-

  • Ground turkey
  • Chicken breast
  • Salmon
  • Egg
  • Shrimp
  • Turkey bacon

Carbs:-

  • Broccoli
  • Asparagus
  • Quinoa
  • Black beans
  • Spinach
  • Chickpeas

Snacks:- 

  • Greek Yogurt
  • Bananas
  • Grapes
  • Raspberries
  • Strawberries

Foods he ignores to eat:-

  • Empty-calorie Food
  • Fast Food
  • Junk Food
  • Fried Food
  • Refined Sugar
  • Chemicals
  • Artificial Additives
  • Hydrogenated Oils

Supplements

Chris Heria uses the following supplements to support fuel his gains:-

  • Whey Protein
  • Fish Oil
  • Pre-Workout
  • BCAA
  • Multivitamin

FAQ about Chris Heria Workout Routine and Diet Plan

How many hours does Chris Heria work out?

  • Chris Heria usually works out 6 days a week for 2 to 3 hours. His workout includes Chest, Back, Shoulder, Leg, and Arm.

How many calories does Chris Heria eat a day?

  • Chris Heria usually eats 3500 calories a day.

Is Chris Heria a certified trainer?

  • Chris Heria is a self-trained fitness trainer member of a famous workout team named BarStarzz. He is also a Pro Bar Athlete and Certified Personal Trainer who engage in bar athlete competition across the country.

Also, read about Mark Wahlberg’s Workout Routine & Diet Plan.