ZAC EFRON WORKOUT ROUTINE AND DIET PLAN

ZAC EFRON WORKOUT ROUTINE AND DIET PLAN

The hot hunk of Hollywood industry, Zac Efron, who has given a lot of hit movies like, High School Musical, 17 Again and Neighbors is going to be seen with Dwayne Johnson as a Lifeguard in his upcoming movie Baywatch 2017. We have always seen him toned. No fat, only lean muscle with amazing six packs. He is working out hard in the gym to gain muscle size for a better beach body for the movie. So let’s have a look on Zac Efron workout routine and diet plan.

ZAC EFRON WORKOUT ROUTINE

Zac doesn’t like to gain muscle with fat by eating excessive carbs and then do a lot of cardio for fat loose. Zac chooses the slow and steady way of gaining pure muscle and he is doing heavy weight training with low reps. He workout 5 days a week and loves to wake up early in the morning and do the workout with the empty stomach. Zac likes to burn calories through cycling, running and hiking and likes to play outdoor sports like surfing, rock climbing and swimming instead of going for the treadmill.

Chest
1- Pec Deck Fly                                           5 sets of 12 reps
2- Bench press                                            5 sets of 12-15 reps
3- Incline Press                                          4 sets of 12-15 reps
4- Decline Press                                         4 sets of 12-15 reps
5- Cable Crossover                                    4 sets of 12 reps
6- Pull Over                                                4 sets of 12-15 reps

Back
1- Power Clean                                            4 sets of 15, 12, 10, 8 reps
2- One-Arm Kettle ball Snatch                4 sets of 10, 8, 8, 6 reps
3- V-Bar Pulldown                                     4 sets of 12 reps
4- Pulldown Behind The Neck                4 sets of 10 reps
5- Seated Cable Row (Wide Grip)          4 sets of 10 reps

Biceps
1- Dumbell Standing Curl                        5 sets of 15 reps
2- Sitting Alternating (Dumbell)            4 sets of 15 reps
3- Medium Grip Ez Curl Bar Preacher  4 sets of 15 reps
4- Wrist Curl                                               4 sets of 20 reps
Triceps
1- Dumbell Kickback                                 5 sets of 15 reps
2- EZ Bar Triceps Extension                    4 sets of 15 reps
3- Reverse Push-Downs                           4 sets of 15 reps

Shoulder
1- Seated Dumbell Shoulder Press         4 sets of 12 reps
2- Dumbell Snatch                                     4 sets of 12 reps/arms
3- Battle Ropes                                           3 sets of 30 seconds
4- Barbell Clean & Press                          4 sets of 12 reps
5- Shrugs                                                     3 sets of 20 sets

Legs
1- Front Squat                                            5 sets of 10-12 reps
2- Romanian Deadlift                              4 sets of 12-15 reps
3- Dumbell Step-up                                   4 sets of 12-15 reps/leg
4- Machine Leg Press                              4 sets of 12-15 reps
5- Bodyweight Calf Raise                        3 sets of 20 reps

ZAC EFRON DIET PLAN

Zac consumes around 1500 to 2000 calories a day. Most of these calories come from protein in the form of white eggs, chicken breast, fresh fruits, salad, brown rice, and fish. He admitted that he have drunk raw eggs few times. He eats healthy fat through peanut butter, but only on Sunday.

ZAC EFRON STATISTICS

D.O.B – 18th October 1987
Weight – 169 lbs (77 kg)
Height – 1.73 m (5 feet 8 inches)
Chest – 42″
Waist – 32″
Biceps – 15″

More celebrity workout plan:

WILL SMITH WORKOUT ROUTINE AND DIET PLAN

DWAYNE JOHNSON WORKOUT ROUTINE AND DIET PLAN

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