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Four moves, five rounds, one piece of kit and 350 reps: your muscle-building buffet is ready

Four moves, five rounds and one piece of kit, all pulling together for a major upper-body pump. This big weekend workout only requires an empty barbell, but seriously delivers the goods: driving blood to your chest, back, shoulders and arms for a muscle-swelling pump that will see you through the entire weekend.

Control every rep, aiming for a big squeeze at the top before controlling each rep back down to get the most out of this muscle-building buffet.

Grab an empty olympic barbell and work your way through five rounds of the following circuit, resting only necessary to ensure your form doesn’t breakdown, but moving swiftly for maximum metabolic effect.

Drop into a plank position, with your core tight and hands stacked below your shoulders (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.

Stand tall holding your barbell at waist height (A). With minimal momentum, curl the bar upwards, until it reaches your upper chest (B). Squeeze here and lower the weight under control taking a three count to bring it down, fighting all the way before repeating.

Switch your grip so that your palms are facing your body and clean your barbell onto your shoulders (A). Take a breath and brace your core. Drive your barbell overhead to full lockout (B). Lower under control to your shoulders and repeat.

After your final press, lower your barbell and hinge at the hips until your chest is parallel to the floor, bar hanging at your shins (A). Maintaining a flat back, row the bar towards your torso (B), squeeze your shoulder blades together and lower under control to the start before repeating.