The Dead lift is the exercise of the week.

This exercise is a compound movement and it is a fantastic way to build MASS!

Image Source "Google Images"
How to perform them;

1. Approach the bar on the floor and place feet under the bar so that the bar is centered over your feet.
2. Feet should be about hip width apart.
3. Bend from the hips and grab the bar about shoulder width apart.
4. Look forward with your head, chest up and shoulders back.
5. Drive through your heels and lift the bar up.
6. As the bar passes your knees drive your hips forward and pull your shoulders back.
7. Once at the top of the movement slowly lower the bar back to the starting point.
   Complete 4 sets of 8 to 10 reps. See above image for the muscles worked.