Dylan Efron is preparing to take on the New York City Marathon on 1 November. The 34-year-old has a background in endurance events as well as strength training, and says he wants to be ready for whatever comes his way.

He’s a bit of a thrill-seeker who has dabbled in rock-climbing, high-lining, and free-diving along with more traditional sports and endurance challenges like triathlons and IronMan races.

And yes – he has trained with his brother, former MH cover guy Zac. Dylan says their fitness approaches don’t exactly line up, since their goals are often totally different. That said, he believes he would come out on top in arm wrestling or a foot race.

Speaking to Hello! in June, he said he aims to be active every day, whether that means playing sport or spending time in the gym, and tries to eat plenty of protein. ‘I’m never going to be the strongest person ever, but I’m going to be ready for anything,’ he said.

Dylan Efron’s Back Workout

Face Pulls – 3 sets x 12 reps

• Attach a rope to a cable machine set around face height.
• Pull the rope towards your face, keeping your elbows high and drawing your shoulder blades together.
• Return to the start with control.

Bat-Wing Rows – 3 sets x 8-10 reps per arm

• Support yourself with one hand on a bench, with your back flat and feet planted.
• Hold a dumbbell in the other hand and row it towards your ribs, keeping your elbow close to your side.
• Pause briefly at the top, then lower the weight under control. Complete the reps on one side before switching.

Kettlebell Suitcase Carry – 3 sets x 10-12 steps per side

• Hold a kettlebell at your side, as if carrying a suitcase.
• Stand tall, keep your shoulders level and walk for 10 to 12 steps.
• Put the kettlebell down, switch hands and repeat.

Seated Cable Row – 3 sets x 15 reps, to failure

• Sit at a cable row machine with your feet braced and your torso upright.
• Pull the handle towards your midsection, keeping your elbows close to your body.
• Squeeze your shoulder blades together, then extend your arms slowly without rounding your back.

Reverse Curls – 3 sets x 10-12 reps

• Hold a barbell or pair of dumbbells with your palms facing down.
• Keeping your elbows close to your sides, curl the weight towards your shoulders.
• Lower it slowly, avoiding momentum.

Pull-Ups – 3 sets of 8-10 reps

• Take an overhand grip on a pull-up bar, with your hands just wider than shoulder-width apart.
• Start from a hang, then pull your chest towards the bar without swinging your legs.
• Lower yourself with control. Use an assisted machine or resistance band if needed to complete the reps with good form.

Brett Williams, NASM-CPT, PES, a senior editor at Men’s Health, is a certified trainer and former pro football player and tech reporter. You can find his work elsewhere at Mashable, Thrillist, and other outlets.