Workout Plans
Zac Efron  thumbnail
SBCH / BACKGRID
SBCH / BACKGRID

Day 1 : Back & Biceps

Exercises 8
Equipment Yes

Exercise 1A

Straight-Arm Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar, Straight Bar Attachment How to
Straight-Arm Pulldown thumbnail
3 sets
8-12 reps
-- rest
Attach a straight bar to the top pulley of a cable station and grasp it with hands shoulder-width apart. Bend at the hips a bit to feel a stretch on your lats, then pull the bar to your hips with your arms straight.

Exercise 1B

Ab Wheel Rollout
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3 sets
8-12 reps
60 sec rest
Kneel on the floor holding an ab wheel under your shoulders. Brace your abs and roll forward until you feel your lower back is about to collapse. Roll yourself back up.

Exercise 2A

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Seated Cable Row thumbnail
3 sets
8-12 reps
-- rest
Attach a straight bar to the low pulley of a cable station and sit on a bench or the floor. Row the cable to your sternum, squeezing your shoulder blades together in the finished position.

Exercise 2B

Suspended Row
exercise image placeholder
3 sets
8-12 reps
60 sec rest
Attach a suspension trainer to a sturdy overhead object and extend the handles. Hang from the handles with abs braced and your body in a straight line. Pull yourself to the handles, retracting your shoulder blades as you come up.

Exercise 3A

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
3 sets
8-12 reps
-- rest
Hang from a pullup bar that offers handles so your palms can face each other. Pull your body up until your chin is over the bar.

Exercise 3B

Kneeling Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Kneeling Lat Pulldown thumbnail
3 sets
8-12 reps
60 sec rest
Set up at a lat-pulldown station, but kneel on the floor and allow the bar to stretch your lats. Pull the bar to your collarbone.

Exercise 4A

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
3 sets
8-12 reps
-- rest
Hang from a bar with hands at shoulder width and palms facing you. Pull your body up until your chin is over the bar.

Exercise 4B

Standing Dumbbell Biceps Curl You'll need: Dumbbells How to
Standing Dumbbell Biceps Curl thumbnail
3 sets
8-12 reps
60 sec rest
Hold a dumbbell in each hand with arms at your sides and palms facing forward. Without moving your upper arms, curl the weights up.
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