Top 3 Month Muscle Building Workout

There's much more to chest day than the bench press. Don't get us wrong: its status as your number one pec-builder is secure. But to bulk up your upper body faster and more effectively, variety is key. We asked celebrity personal trainer Scott Laidler to pick the half dozen moves you need to supercharge muscle growth up top. Chop and change with your regular workout – or combine all eight moves into a single savage routine.

 Incline dumbbell press  Sets: 3 / Reps: 8 / Rest: 90 secs

 Incline dumbbell fly  Sets: 3 / Reps: 8 / Rest: 90 secs

 Incline barbell bench press  Sets: 3 / Reps: 5 / Rest: 90 secs

 Bodyweight chest flyes  Sets: 1 / Reps: Set your own target / Rest: 0

 Decline barbell bench press  Sets: 3 / Reps: 8 / Rest: 90 secs

 Neutral-height cable fly  Sets: 3 / Reps: 8 / Rest: 60 secs

 Pec flyes  Sets: 3 / Reps: 5 / Rest: 90 secs

 Weighted dips  Sets: 3 / Reps: 10 / Rest: 90 secs