This is for people who cannot afford to go to the gym. You can pick and choose muscle gain or toning Bulk: do less reps and more weight and take out the cardio putting your exercises back to back but still take your rest days. Cutting: do more reps and less weight. Equipment List - Set of dumbbells -Exercise ball -Mats or padded surface. Exercise ball are amazing you can work out all groups of your body as well as your core at the same time without to much fatigue. Each day has 6 exercises Before getting into it -make sure you stretch -drink plenty of water to keep your muscles from dehydrating BTW there is no substitute for water. Also on each exercise that requires weight do one set at 50% of your normal weight to stretch your muscles and avoid doing any serious damage and keep your exercises well timed and rest for no more then One Minute. Drop Sets: Once you have completed this hole routine start again but this time doing drop sets. drop sets are when once you have done your one set at the current weight you do another one straight away, with about 60 percent weight of the last set, then after that set do one more about 30% weight then your finish so all three sets morph into one big set do this three times as you would a normal set and repeat for the hole routine. Super Sets: once you have completed this hole routine doing drop sets, start again but this time doing super sets. super sets are when you finish one set on an exercise and jump straight into another one with no rest period, so you do 2 exercises back to back with no rest in the middle, repeat for the hole routine again. Normal Sets: once completed routine on super sets go back to the beginning and start off as normal, the reason for changing how you work out is important in terms of muscle memory, you need to keep things mixed up and keep your body guessing in terms of what you are doing that way your not conditioning your muscle by doing the same thing over and over again avoiding hitting a Plato. I hope you enjoy this Workout as much as do =)