Everyday Fitness

If you want to maximize your gym efforts, I've put together a little run-down on seven of the most compound full body exercises. That means you'll be working more of your body in the least amount of time.

1. Squats
   Primary target: Quads
   All around exercise for your legs with strong secondary effects on glutes and hams.
   
2. Bench press
   Primary target: Chest
   A personal favorite for stress release. Good secondary effects on the triceps and shoulders.
   
3. Dead lifts
   Primary target: Lower back
   The hardest working lift in my opinion. Dead lifts recruit a large variety of secondary muscles to help with the movement, such as your calves, abs, and obliques. Be careful to do these properly though, or else you could risk back injuries.
   
4. Military press
   Primary target: Shoulders
   There's something innately satisfying about thrusting weight straight up above your head; try not to love this one too much. Secondary effects in the triceps and chest.
   
5. Rows
   Primary target: Middle back
   All around exercise for the back, with additional secondary effects on lats, rear shoulders, biceps, and forearms.
   
6. Dips
   Primary target: Triceps
   Body weight exercises like dips can done just about anywhere you can support yourself! Nice secondary hitting of the chest and shoulders.
   
7. Pull-ups
   Primary target: Lats
   Although tough to do at first, pull-ups are excellent at hitting the back in general. Lots of secondary effects at the rear shoulders, middle back, biceps, and forearms.
   

I have a little visual I made to show what you can expect to feel at the end of the day. Muscles primarily hit are colored red, muscles with heavy secondary focus are orange, and those with not as heavy secondary focus are yellow:
That isn't to say your abs and calves don't get a good work out; these muscles just aren't specifically targeted because the Super Se7en is more focused on compound muscle groups. You will feel the Super Se7en throughout your entire body. Give some of these exercises a try and see how it goes!