If you train regularly, chances are you've devoted days to working your chest and back. It's also likely that your workout involved bench presses and bent-over rows. They're great exercises but if you want to challenge your muscles, you need to vary your routine, and that's exactly what the high-intensity session on the right will do.

'High-intensity training creates the right hormonal environment for muscle growth and fat loss,' says top American strength coach Juan Carlos Santana, who created the workout for Men's Fitness. The chest circuit will, according to Santana (ihpfit.com), 'put massive size on your chest and arms'. The back exercises will balance out the work you do on your chest, giving you a powerful overall look. Do it instead of your usual chest and back routine for four weeks and you should notice an increase in strength when you go back to bench pressing.

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