A man's guide to Muscle and Strength: I

Chapter 4: Stretches.

Chapter 5: Starter Program 1:

Planks
Backward alternating lunges
Squat to stands
Cable One-Arm Horizontal Chest Presses
Dumbbell Romanian Deadlifts
JC Band Horizontal Chops
Cable One-Arm Horizontal Rows
Dumbbell Box Front Squats
Static Bridging
Dumbbell Two-Armed Shoulder Press
Dynamic Forward Cone Lunges
Cable Lat Pull-Downs in a Squat
Dumbbell Box Deadlifts
Cable EZ-Bar Triceps Press-Downs
Dumbbell Neutral to Supinated Curls
Dumbbell Ball Chest Presses
Dumbbell One-Leg Step-Ups
Reverse Crunches
Dumbbell One-Arm Bent-Over Rows
Dumbbell Two-Arm Sumo Deadlifts
Supermans

21 exercises, 9 with dumbbells.