The Three-for-One exercise works your shoulders, triceps, and biceps using a body bar.

-This move is the 3 for 1. Making sure your shoulders are plunged back, you have a slight bend in those knees, you're gonna take your arms coming up into biceps curl coming to your chin. You're gonna take it up to a shoulder press, transferring that weight and bar into one of your hands, coming down into a triceps press all the way up, grabbing your second hands, coming back down into a shoulder press down to your thighs. You're gonna continue this exercise for 3 sets of 15 reps.