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Grab a barbell and some dumbbells, this workout is all about using the '520 method' for big results

Covering all of your bases seems like the best bet when it comes to building muscle. The 5--20 method, for example, delivers up a spread of rep ranges, from a gut-punching heavy lift all the way through to a muscle searing 20-rep effort, accumulating fatigue as you go.

This workout uses exactly that and is designed to toast your back and biceps, will leave no stone unturned delivering a huge pump and serious gains. Warm up thoroughly, then work your way through five rounds of the following circuit. Aim to keep your form tight throughout, choosing your weights accordingly, especially on the high rep sets.

Rest just enough between movements to catch your breath and allow two to three minutes between rounds to recover and reset, allowing you to attack all five rounds with focus.

Grasp a pull-up bar with an overhand grip over shoulder width apart, lift your feet from the floor, hanging freely with straight arms. (A) Pull yourself up by flexing the elbows whilst pinching your shoulder blades together. When your chin passes the bar, (B) pause before lowering to the starting position.

Hop off of your pull-up bar deadlift a barbell and hinge at the hips until your chest is parallel to the floor, barbell 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. Control the bar and avoid moving your torso but keep the pulls explosive.

Strip off the weights and stand tall with an empty bar, your palms facing towards you, shoulder width apart (A). With minimal momentum, curl the bar upwards towards your chin (B). Squeeze here and lower the weightsunder control taking a 3 count to bring it down. Repeat.

Drop into a strong plank with both hands on a pair of dumbbells (A). Shifting your weight onto your left hand, row the right dumbbell towards your hip (B). Pause briefly, then lower the weight under control. Repeat on your left side for a total of 20 reps.