A Man's guide to M and S: III

Chapter 7: Pure Strength Workout

Split Jacks
Transverse Plane Lunges
Hand Walkouts
Dumbbell Flat Chest Presses
Barbell Back Squats
Barbell Bent-Over Rows
Barbell Romanian Deadlifts
Barbell Military Shoulder Presses
Dumbbell Deadliftts with Pronated Grip
Pull-Ups (Weighted)
Barbell Split Lunges
Barbell Incline Chest Presses
Dumbbell One-Leg Step Ups
Cable Seated Rows
Barbell Front Squats
Cable Seated Rows
Barbell Front Squats

17 exercises, 3 Dumbbell exercises.

Chapter 8: Core Power Workout

Squat Thrusts (Burpees)
Curtsy Lunges
Planks with Shoulder Abdustion
Barbell Push Presses
Barbell Front Squats
Dumbbell One-Leg Reach to Rows
Barbell Combat Twists
Cable Kneeling Rope Chops
T-Twist Push Ups
Barbell One-Leg Good Mornings
Stability Ball Roll-Outs
Dumbbell One-Arm Prone Rows
Barbell Overhead Squats
Unilateral Bird Dogs
Cable Low to High Rope Chops
Medicine Ball Slams
Side Planks with Reach Under
Dumbbell Walking Lunges with Chop
Cobras

19 exercises, 3 dumbbell.

Chapter 9: Strength and Power Workout

Skips in Place
Speed Skaters
Plank Get-ups
Plyometric Box Jumps
Plyometric Box Push-Ups
Barbell Inverted Pronated Rows
Barbell Backward Lunges
Dumbbell One-Arm Snatches
Alternate Split Lunge Jumps
Cable Supinated Lat Pull-Downs
Barbell Deadlifts From Boxes
Dumbbell Floor Chest Presses
Barbell Deep Box Squats
Cable Pronated Wide-Grip Seated Rows
Cable Rope Pull-Throughs
Cable Alternating Horizontal Chops

16 exercises, 2 dumbbell.