This is about my exercise routine.
Every day i do just one (or 2) exercise(s), all within 10 minutes. In one exercise i keep on doing repetitions ('reps') until the build up of lactic acid (resulting in 'the burn') becomes unbearable.
Trust me, 10 minutes is enough to make your muscle burn more than you can bear. Exercising more than 10 minutes per day, is a waste of time (unless you want to do more exercises than me). After seriously burning your muscle, it will definitely need at least 3 days rest. Depending on the intensity of the burn, however, that muscle may actually (and maximally) need a full week rest.
My exercises (one more video coming soon):


* Deltoideus lateralis
Deltoid medial, or middle shoulder muscle; makes up for the top of the V-shape.
See my video on YouTube

* Biceps brachii
I focus on the long head only, since the short head is co-responsible for the 'bodybuilder look', with somewhat abducted upper arms.
See this video, using dumbells or this one, using just a bicycle tube

* Triceps brachii
I focus on the triceps brachii lateralis (and medius), since the triceps brachii longus is co-responsible for the 'bodybuilder look, whereas the lateral section gives a nice outer curve to your upper arms.
See my video on YouTube

* Gluteus maximus
I focus on the upper part; the gluteus curl for lifting up your buttocks'. (you need high, but not wide buttocks)
See my video on YouTube

* Deltoideus posterior
Back shoulder muscle. The anterior and posterior deltoids together make up for the width of your shouders.
See my video on YouTube

* Latissimus dorsi
Wide back muscles. The hardest muscle to 'burn' with standard exercises, due to all the supporting muscles.
See my video on YouTube

* Deltoideus anterior
Front shoulder muscles, without training the triceps and biceps brachii (for rest), and, more importantly, without training the upper Trapezius ('Bull neck'). The anterior and posterior deltoids together make up for the width of your shouders.
See this video, using dumbells or this one, using a bicycle tube

* Pectoralis major (upper part)
Upper chest muscles, for giving volume to your chest. I focus on the top of the pecs, because i dont fancy titties on my own body.
See my video on YouTube

* Quadriceps femoris
"The Low Tuck Ski Burn"; This exercise yields an excellent burn ('burn till you drop'). There are many exercises for this muscle group, but most of them burden the knees too much, as well as involving your trunk, and I don't fancy a bigger trunk / waist expansion. Hence this exercise.
See my video on YouTube

* Hamstrings
A safe and easy isolation exercise for the hamstrings; muscles readily injured when using a training unit.
See my video on YouTube


These are 10 exercises. For optimal muscle development, 6 days rest may be best.
That means on some days you may need to do 2 exercises (that are both 'light', compared to other exercises)
Your schedule might look like this:

* Monday: gluteus + triceps
* Tuesday: delts front + hamstrings
* Wednesday: pecs + lats
* Thursday: biceps arms
* Friday: delts back
* Saturday: quadriceps
* Sunday: delts middle

Missing exercises:
* Calves; I cannot exercise my calves due to missing cartilage and a lack of movement in my right ankle (only 5%), which is due to an accident while paragliding.
* Abdominals; I never exercise my abs. That is because i don't want a muscle belly; like the ones that you may see on bodybuilders. I just want a flat stomach with little fat on top. Every man has great abs, but not every man shows them off, due to water retention or bellyfat. Regardless how much fat is on top of your abs, everybody has great abs underneath. Just get rid of the fat/water retention on top.
* Trapezius; I don't like the "Bull's neck". I always make sure to avoid using the upper section of this muscle group in any of my exercises.