It sounds like a bad infomercial:

Get ripped in less time! We’re conditioned to believe that jaw-dropping,

body-transforming results are achieved only by putting in the hours of working out.

But if you’ve been adhering to the muscle-isolating back-and-bi, chest-and-tri gospel, the truth is, you’re doing it wrong.


PULL-UP

The Ultimate: Pull-up

Hang from a bar with palms facing away from you, arms straight, knees bent so feet don’t touch floor. Bend elbows, pulling chest toward bar. Slowly lower yourself to start.

DEADLIFTS

The Ultimate: Deadlift

Set a heavy barbell on the floor in front of you. Push hips back as you bend forward, grabbing the bar with hands more than shoulder-width apart, palms facing body. Keep back straight as you stand up, lifting the bar and thrusting hips forward. Slowly lower bar to start.

FARMER WALK

The Ultimate: Farmer’s Walk

Stand up straight holding a heavy dumbbell in each hand, palms facing body. Maintain your posture as you walk 20 meters. Turn, repeat, returning to start.