Most in the least: say good morning to stronger legs and shoulders

The key to fast gains? Think of your muscles as the Starship Enterprise: They need to boldly go where they've never gone before. Try this hybrid movement that combines an exercise called the seated good morning with a barbell shoulder press. The seated good morning trains your hamstrings through the last half of their range of motion, so it begins where other exercises end. Why? Because every other exercise works your hamstrings from a standing position.

By incorporating a shoulder press between repetitions of the seated good morning, you'll increase the downtime between reps, thereby giving your hamstrings a chance to recover while you pump your shoulders with the press. With the extra rest, you'll find that your strength will replenish between reps. As a result, you'll he able to use more weight on the bar, which will recruit a greater number of muscle fibers, which translates into more muscle for both body parts. Another benefit: You'll be able to train your shoulders and hamstrings in half the time.

HOW TO DO IT

Hold a barbell across your upper back and sit on a bench, your torso upright and your knees bent 90 degrees. Place your feet flat on the floor [1]. Keeping the natural arch in your lower back, squeeze your shoulder blades together and lean forward at the hips, lowering your torso as far as possible [2]. Pause for a moment, then raise your torso back to the starting position [3]. Press the barbell straight above your head until your elbows lock [4]. (The weight you use will most likely be determined by the amount you can press.) Finally, lower the bar to your back again. That's one rep.

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