Shoulders, Chest And Arms Workout From Zac Efron's Baywatch Body Training Plan

zac efron
(Image credit: unknown)

 In This Series 

Day 3: Shoulders, Chest And Arms

1A Dumbbell front raise

Sets 3 Reps 8-12 Rest 0sec

Hold a dumbbell in each hand in front of your thighs. Brace your core and, keeping your arms straight, raise the weights to shoulder level.

1B Cross-body cable raise


(Image credit: unknown)

Sets 3 Reps 8-12 Rest 60sec

Attach a handle to the bottoms of two facing cable stations. Cross your arms in front of your chest and grasp the opposite side’s handle in each hand. Raise them until your arms are parallel to the ground.

2A Dumbbell floor press


(Image credit: unknown)

Sets 3 Reps 8-12 Rest 0sec

Lie on the floor with a dumbbell in each hand holding weights above your chest with arms straight. Lower your arms until your triceps touch the floor (try not to keep your elbows off), then press back up. Continue pressing in this shortened range of motion.

2B Press-up

Sets 3 Reps 8-12 Rest 60sec

Get in position with your body straight and your hands on the floor, shoulder-width apart. Lower until your chest is just above the floor.

3A Incline dumbbell press

Sets 3 Reps 8-12 Rest 0sec

Set a bench to a 30° angle and lie back against it with a dumbbell in each hand. Press the weights over your chest.

3B Dumbbell overhead press

mens fitness

(Image credit: unknown)

Sets 3 Reps 8-12 Rest 60sec

Stand with feet shoulder-width apart and hold a dumbbell in each hand at shoulder level. Press the weights straight overhead.

4A Cable chest press

Sets 3 Reps 8-12 Rest 0sec

Attach single-grip handles to the top pulleys of two facing cable stations. Stagger your feet for balance and press the handles from shoulder level.

4B Bosu plyo press-up

Sets 3 Reps 8-12 Rest 60sec

Place a Bosu ball on the floor, dome-side down, grasp each side of it and get into a press-up position. Stabilise yourself, then lower until your chest nearly touches the back of the Bosu. Then press up explosively so that the Bosu leaves the floor with you. Land softly.

5A One-arm press-down


(Image credit: unknown)

Sets 3 Reps 8-12 each side Rest 0sec

Attach a rope handle to a cable station and hold an end in one hand. Pull the rope through the handle so that its full length hangs from the attachment (or grab both strands as shown here). Extend your elbow, pushing the handle down and away from your body. Complete all your reps on one side, then repeat on the other side.

5B One-leg one-arm biceps curl

Sets 3 Reps 8-12 each side Rest 60sec

Hold a dumbbell in one hand and stand on one leg on the same side. Keeping your upper arm stationary, curl the dumbbell. Complete all your reps on one side, then switch arms and legs.

NEXT: Zac Efron’s Diet Plan

Sean Hyson
Training Director for Men’s Fitness and Muscle&Fitness magazines

I’m the Training Director for Men’s Fitness and Muscle&Fitness magazines. I write about and edit workouts, diets, exercise trends, and the regimens of celebrities and athletes. I’m the author of The Men’s Fitness Exercise Bible (aka 101 Best Workouts Of All Time), an best-seller, and the e-book The Truth About Strength Training.

After years of working with fitness experts and sifting through the enormous volume of training programs, diets, and supplements that have come across my desk—and being a guinea pig for more than a few of them—I’ve come to a few conclusions. Here, I’ll share with you what really works.

It’s long been my job, but it’s always been my passion. This is fitness distilled.