Zac Efron’s Official Workout Routine For Baywatch

*Core Workout*

Abdominal Superset 1:

Sit Ups 3×25 reps

Hanging Knee/Leg Raises 3×25 reps

Abdominal Superset 2:

Crunches 2×50 reps

Laying Leg Raises 2×50 reps

Flutter Kicks 2×50 reps

Day One (Monday): Chest And Triceps

Warm Up – 20 minute walk on a low intensity incline treadmill

Chest And Triceps

Flat Bench Press (Barbell) 5 Sets 10-8-5-5-3.

Triceps Super-set (on cables) Minimal breaks between sets is mandatory:

Triceps Push Downs 3×10 reps

Triceps Overhead Extensions 3×10 reps

Chest Superset (dumbbells) Again minimal breaks between sets:

Incline Dumbbell Chest Press 3×10 reps

Front Chest Raises 3×10 reps

Skull Crushers 3×10 reps

Chest Cable Flyes 3×10 reps

Dips 3×15 reps

*Core Workout*

Day Two (Tuesday): Circuit Training

Warm Up – 1 set of 10 rep Pull Ups, 1 set of 15 rep Air Squats, 1 set of 20 rep Push Ups.

Circuit Routine

1×25 rep Pull Ups

1×50 rep Deadlifts

1×50 rep Push Ups

1×50 rep Box Jumps

1×50 rep One Arm Snatches

1×50 rep Goblet Squats

1×50 rep Clean and Presses

1×25 rep Pull Ups

Day Three (Wednesday): Shoulders And Legs

Warm Up – 20 minute walk on a low intensity incline treadmill

Shoulders And Legs

Back Squats 5 Sets 10-8-5-5-3.

Military Press 5 Sets 10-8-5-5-3.

Leg Press 3×10 reps

Shoulder Front Raises 3×10 reps

Leg Extension Machine 3×10 reps

Arnold Presses 3×10 reps

*Core Workout*

Day Four (Thursday): Circuit Training

Warm Up – 1×10 rep Pull Ups

1×15 rep Air Squats

1×20 rep Push Ups.

Circuit Training

1×25 rep Pull Ups

1×50 rep Bench Press

1×50 rep Clean and Press

1×50 rep Lunges

1×50 rep Push Ups

1×50 rep Double Unders

1×50 rep Kettlebell Deadlifts

1×25 rep Pull Ups

Day Five (Friday): Back And Biceps

Warm Up –  20 minute walk on a low intensity incline treadmill

Back And Biceps

Deadlift 5 Sets 10-8-5-5-3.

Bicep Curls 3×10 reps

Lateral Pull Down Machine 3×10 reps

Hammer Curls 3×10 reps

Cable Rows 3×10 reps

Preacher Curls 3×10 reps

Pull Ups 3×15 reps

*Core Workout*

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