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This ten-round barbell complex requires just one piece of kit but packs a high-volume, full-body punch, targeting your shoulders, back and quads with a protocol that delivers a hefty dose of

This ten-round barbell complex requires just one piece of kit but packs a high-volume, full-body punch, targeting your shoulders, back and quads with a protocol that delivers a hefty dose of calorie-culling conditioning to boot

Fortunately, sessions that sneak in a huge amount of muscle-building volume do not require a great amount of space or equipment, if you have the right workout.

MH Elite head of training Andrew Tracey has precisely that workout. Simply load up a barbell with a weight you can overhead press for 10 reps. Then find yourself a corner and get to work.

"Warm up and start a running clock," says AT. "Then from 00:00 and every two minutes thereafter perform one round of our devilish trifecta. Complete 10 total rounds in total, ending at the twenty minute mark for a total of 300 reps. Not just brutally effective but time-efficient, too. The dream, in other words."

Start that clock on your phone and feel justly superior to the people queueing for the bench.

1) PUSH PRESS x 5

Clean a barbell and rest it across your shoulders, take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your barbell overhead. Lower under control to your shoulders and repeat.

2) BENT OVER ROW x 10

Presses despatched, lower your barbell to your waist 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.

3) FRONT SQUAT x 15

After your final row, clean the bar back onto your chest, take a deep breath. Lift your elbows high to secure the bar (A). Maintain an upright torso and push your hips back, bending your knees until your thighs pass parallel to the floor (B). Stand back up to the start position.

David Morton is Deputy Editor at Men’s Health, where he has written, worked, edited and sweated for 12 years. His areas of particular interest are fitness, workouts and adventure.

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1) PUSH PRESS x 5(A) (B)2) BENT OVER ROW x 10AB3) FRONT SQUAT x 15AB1) PUSH PRESS x 5(A) (B)2) BENT OVER ROW x 10AB3) FRONT SQUAT x 15AB1) PUSH PRESS x 5(A) (B)2) BENT OVER ROW x 10AB3) FRONT SQUAT x 15AB1) PUSH PRESS x 5(A) (B)2) BENT OVER ROW x 10AB3) FRONT SQUAT x 15AB1) PUSH PRESS x 5(A) (B)2) BENT OVER ROW x 10AB3) FRONT SQUAT x 15AB1) PUSH PRESS x 5(A) (B)2) BENT OVER ROW x 10AB3) FRONT SQUAT x 15AB