Dwayne “The Rock” Johnson’s physique already has legions of fans, but the transformation of co-star Zac Efron (who shot to fame in the teen-film hit High School Musical) has shocked the world. According to Efron’s trainer, Patrick Murphy, the actor reached 5% body fat after just 12 weeks of training. How’d you like to do something similar?.
DAY I: BACK & BICEPS
1A STRAIGHT-ARM PULLDOWN
Sets: 3 Reps: 8–12 Rest: 0 sec.
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.
1B AB WHEEL ROLLOUT
Sets: 3 Reps: 8–12 Rest: 60 sec.
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.
