fitter faster
hitting multiple muscles
simultaneously
Photography by Keith Munyan
Working more than one muscle group during the completion of a specific exercise occurs fairly often. Consider that you use your arms to hoist dumbbells and barbells even when targeting the back or shoulders. Your legs are in play whenever standing and exercising, regardless of the bodypart under attack. These secondary benefits, however beneficial, are not usually part of the workout plan, but they can be. Several specific exercises work multiple muscle groups simultaneously.
SHOULDERS & TRICEPS
Stand grasping dumbbells palms in over shoulders. Proceed to press them overhead. Pause, then curl the weights behind the head. Reverse the process back to starting position. Perform 10 circuits.
BACK & BICEPS
With a barbell at your feet, bend over and grasp it palms forward. Keeping the legs straight, proceed to rise to a standing position. Then curl the bar up until biceps meet forearms. Reverse the process back to starting position. Perform 10 circuits.
THIGHS & SHOULDERS
Stand grasping a barbell on the top of the back. Keeping the back straight and head up, proceed to squat until legs are bent at 90-degree angles. Then rise and press the bar overhead. Pause, then lower the bar to starting position. Perform 10 circuits.
BACK, ABS & OBLIQUES
Stand grasping a barbell on the top of the back, with legs wide apart and feet turned out. Proceed to bend over until the upper body is parallel to the floor. Pause, then rise to starting position and next bend to the left. Pause, return to starting position and next bend to the right. Pause, then return to starting position. This is one circuit. Perform 10 circuits.
FOREARMS & CHEST
Stand grasping dumbbells palms in at sides. Proceed to curl the weights up until biceps meet forearms. Pause, extend weights out in front of you at arms’ length, and then bring weights out to sides. Reverse the process back to starting position. Perform 10 circuits.