YOUR BARBELL WORKOUT PLAN

This seven-day programme, created by Takacs, will make you a bar master. At the start of each workout, warm up for a few minutes by doing body-weight or Pvc-pipe variations of the moves, as well as something to elevate your heart rate (eg, jumping jacks). Then complete three rounds of the exercises, with 30 to 60 seconds of rest between rounds. For the barbell moves, choose reps based on your goal. Want to build strength? Lift heavy so you max out at five reps. Looking for more of a burn? Max out at 10 to 15.