In This Series
- The Workout Plan Zac Efron Used To Build A Baywatch Body
- Day 1 Workout: Back And Biceps
- Day 2 Workout: Legs
- Day 3: Shoulders, Chest And Arms
- Zac Efron’s Diet Plan
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
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
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
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
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.
