Zac Efron
Bulking
Advanced
Dumbbell
Plan Details
The Zac Efron routine by garybyrne25 is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
back and biceps
Est. 48 min
8 exercises
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Inverted Row
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Pull-Up (Hammer Grip)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Day 6
chest, shoulders and arms
Est. 61 min
10 exercises
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Exercise Dome Push-Up
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Day 7
legs
Est. 62 min
10 exercises
Machine Leg Press
3 Sets x 12 Reps
Jump Squat
3 Sets x 20 Reps
Stability Ball Bridge
3 Sets x 12 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Mountain Climber
3 Sets x 30 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
kick butts
3 Sets x 20 Reps
Calf Raise On A Dumbbell
3 Sets x 12 Reps
trx band pistol jump
3 Sets x 12 Reps
