Not everyone has the time to stay in the gym long enough to work every muscle group individually.

Today’s lifestyles leave minimal time for some. However there is a way to hit most of the muscle groups at the same time by using multi joint movements. Workable strength is enhanced by using this method anyway.

The three main exercises will be the Dead lift, Squat and the Bench press. The Dead lift works the lower and upper back, the hamstrings, traps and the forearms and abs to some extent.

The squat works, not only the quads and hamstrings, but the calves, lower back, abs and glutes too.

The flat bench, done with a variety of widths and ascent paths will hit a myriad of muscle groups in the upper torso including Pecs, triceps, anterior and medial heads of the shoulders, Lats, and the brachialis muscles in the middle of the upper arm.

To give these exercises priority will leave very few isolation movements to complete a total body workout. Just twice a week, spending an average of 90 minutes, will show great results for minimal time spent. Add curls, sit ups and some sort of rear delt movement and you’ll be working every muscle group in a very efficient and time saving way.

Bob Shaefer, author, world-renowned strength coach