The Zac Efron Workout to Get a ‘Baywatch’ Body

Exercise 1 of 10

Dumbbell Front Raise

Equipment

Dumbbells

Sets

3

Reps

8-12

Rest

--

Play How to

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

Exercise 2 of 10

Cross-Body Cable Raise

Equipment

Sets

3

Reps

8-12

Rest

60 sec

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 to 90°.

Exercise 3 of 10

Dumbbell Floor Press

Equipment

Dumbbells

Sets

3

Reps

8-12

Rest

--

Play How to

Lie on the floor with a dumbbell in each hand and hold the weights over your chest. Press them over your chest and then lower your arms until your triceps touch the floor (not your elbows). Continue pressing from this shortened range of motion.

Exercise 4 of 10

General Pushup

Equipment

No Equipment

Sets

3

Reps

8-12

Rest

60 sec

Play How to

Place your hands on the floor at shoulder-width and lower your body until your chest is an inch above the floor.

Exercise 5 of 10

How To: Incline Dumbbell Bench Press

Equipment

Bench

Sets

3

Reps

8-12

Rest

--

Play How to

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

Exercise 6 of 10

Seated Dumbbell Overhead Press

Equipment

Sets

3

Reps

8-12

Rest

60 sec

Sit and hold a dumbbell in each hand at shoulder level. Press the weights straight overhead.

Exercise 7 of 10

Cable Chest Press

Equipment

Cable Machine

Sets

3

Reps

8-12

Rest

--

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.

Exercise 8 of 10

Plyometric Pushup

Equipment

Sets

3

Reps

8-12

Rest

60 sec

How to

Place a Bosu ball on the floor, dome-side down, and grasp each side of it. Get into a pushup position. Lower your body until your chest nearly touches the back of the Bosu and then explosively press your body up so that the Bosu leaves the floor with you.

Exercise 9 of 10

Single-Arm Rope Triceps Pressdown

Equipment

Adjustable Cable Machine, Rope Attachment

Sets

3

Reps

8-12*

Rest

--

Play How to

*Each side. Attach a rope handle to a cable station and hold an end in one hand. Extend your elbow, pushing the handle down and away from your body. Complete all your reps on one side and then repeat on the opposite side.

Exercise 10 of 10

Single-Arm Dumbbell Biceps Curl

Equipment

Sets

3

Reps

8-12*

Rest

60 sec

*Each side. Extend your elbow, pushing the handle down and away from your body. Complete all your reps on one side and then repeat on the opposite side.