If you train regularly, chances are you've devoted days to chest and back workouts. 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, (ihpfit.com), who created this workout for us. According to Santana, the chest circuit will "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.
Metabolic Chest Circuit
Do three rounds of the following circuit, taking no rest between exercises and minimal rest between rounds.
1 Press-up
Reps 20 in 15 seconds
Start with your hands beneath your shoulders and your body straight from head to heels. Lower your body by bending your elbows, keeping them close to your sides. Then push back up to the start.
2 Split stance band flye
Reps 20 in 20 seconds
Secure a resistance band behind you and take a split stance with your arms out to the sides. Keeping your arms straight, pull them in to meet in the middle in front of your chest. Do ten reps with one foot forward then swap feet and complete the reps.
3 Split stance band press
Reps 20 in 20 seconds
Secure the band behind you and take a split stance with your fists by the side of your chest. Press the band forwards, bring your hands together at the top of the move. Do ten reps with one foot forward, then swap feet and complete the reps.
4 Jump press-up
Reps 10 in 10 seconds
Get into a press-up position with your hands one and a half times shoulder-width apart. Lower down slowly until your chest almost touches the ground. Push up explosively so your hands leave the floor. Absorb the impact then go straight into the next rep.
Back Matrix
Do three rounds of the following circuit, taking no rest between exercises and minimal rest between rounds.
1 Standing band row
Reps 20 in 15 seconds
Secure the band and stand with tension in it and your arms straight. Press your elbows back until the band handles are level with your chest.
2 Bent-over band row
Reps 20 in 10 seconds
Bend over at the hips with tension in the band and your arms out straight. Press your elbows back until the handles are level with your shoulders.
3 Band swim
Reps 20 in 25 seconds
With a handle in each hand, crunch your abs to bend forwards, bend your knees and swing your arms back. Straighten up in a fluid movement and raise your arms above your head.
4 Medicine ball raise
Reps 10 in 15 seconds
Start in a squat, holding a medicine ball between your legs. Straighten your legs and, in an explosive movement, raise the ball above your head.
