Equipment: only one dumbbell, free space and soft padded (gym) mat

ONLY USE WEIGHTS THAT YOU CAN MANAGE

Conduct the exercise routine on a daily-basis (preferably in the evening)

You do the exercise routine on a daily basis, eat loads to get the energy, convert the fat into muscle time an time again = truly huge SOLID muscle mass! IF you did loads of reps then IT WOULD BE HARDER TO LIFT THE WEIGHTS EVERY DAY, THAT IS WHY YOU STICK lower reps (like 10 reps Per exercise - -this is not impossible to lift - -that is with weights you can manage).

- PERFORM -

Warm-Up: 5 Press Ups

Bicep-Curl: 10 Repetitions

French-Curl (the one were the weights go over your head leaning on your shoulders): 10 Repetitions

Dead-Lifts: 10 Repetitions

Mowing down bent back lift-ups: 10 Repetitions