CONTENTS

DUMBBELL BASICS

Types of Dumbbells

How Dumbbells Can Support Your Strength-Building Journey

Programming Progression

Nutrition and Strength Building

Conditioning and Recovery

THE WORKOUTS

Mobility Warm-Ups and Recovery

Core Stability and Strength

Size Workouts

Strength Gain Programs

Strength Circuit Training

Personal Record (PR) Sets

Power Workouts

Power Super Set Workouts

Size/Power/Reps (SPR) Workouts

Daily Size/Power/Reps (SPR) Workouts

Weekly Size/Power/Reps (SPR) Workouts

Sports Specific Workouts

Rotational Sports Workouts

Power Sports

Endurance Sports

Appendix A: Workout Resources

Appendix B: Uncommon Exercise Database