Working on compound, strength-training movements that target multiple muscle groups is the best way to bulk up fast.

The same movements used to engage the delts (deltoids)—the muscle forming the rounded contour of the shoulder, can also activate the pecs (pectorals)—the muscles connecting the front of the chest with the bones in the upper arm. Since the abdominal muscles help stabilize the trunk and support the body in movement, they can also be engaged using the same exercises that target both the delts and pecs.

The workout below combines these three muscle groups into one intense routine to leave you feeling sore and satisfied.   

 Push Press (3 sets of 5-8 reps):

  • Set the bar up on a rack at shoulder height
  • Get into a “front rack” position by stepping into the barbell, so that it rests on your front delts
  • Take a deep breath into your belly, sides and lower back
  • Bend the knees slightly until you’re in a quarter squat position
  • Drive the hips upward and continue to press the bar overhead in one motion

Incline Dumbbell Press (3 sets of 12-15 reps):

  • With a dumbbell in each hand, lay back on a bench set to a 45-degree incline
  • Press the dumbbells above your chest, palms facing forward
  • Pause briefly and squeeze your muscles at the top of the movement
  • Slowly lower the dumbbells to the sides of your chest for one rep

Push-up on Kettlebells (3 sets of 10-15 reps):

  • Set the kettlebells on the floor shoulder width apart
  • Keeping your arms straight, grab the handles of each kettlebell and get into the plank position
  • Squeeze your abs and maintain a straight and neutral spine before slowly lowering your chest towards the kettlebells
  • Pause briefly before pushing yourself back up to the starting position for one rep

Barbell Roll Outs (3 sets of 8-10 reps):

  • Get into a push-up position and grab the barbell with an overhand grip
  • Drop your knees and position them directly underneath your hips
  • Reach your arms forward, keeping a straight torso until your body is parallel to the floor
  • Slowly roll your hands backwards towards your knees until you are in the starting position for one rep
  • Brace your abs, squeeze your glutes, and keep a flat back throughout this exercise