A man's guide to M and S, IV

Chapter 10: Hard Gainer's Workout

Spidermans
One-Leg Dynamic Bridging
Plank One-Arm Reach-Outs
Barbell Incline Chest Presses
Barbell Romanian Deadlifts
Barbell Bent-Over Rows
Barbell Front Squats
Barbell Military Shoulder Preses
Barbell Box Step-ups
Alternate Grip Pull-Ups
Barbell Shrugs
Dumbbell Lateral Raises
Cable Two-Arm Horizontal Chest Presses
Dumbbell Zercher Squats
Dips
Cable Supinated Seated Rows
Dumbbell Walking Lunges
Barbell Curls

17 exercises,  3 Dumbbells.

Chapter 11, Functional Training Workout

Inchworms
Stick Overhead Squats
Vertical Frog Jumps
Barbell One-Arm Squat Presses
Dumbbell Zercher Step-ups
Oblique Twists (Slams)
Dumbbell Renegade Rows
Dumbbell Bulgarian Split Squats
Kettlebell Alternatiing One-Arm Swings
Cable Push-Pulls
Barbell Overhead Forward Lunges
Dumbbell Goblet Squats
Turkish Half Get-Ups
Stability Ball Pikes
Stability Ball Back Reverse Extensions
Kettlebell Cleans, Front Squats and Presses
Dumbbell One-Arm Deadlifts from Floor
Hanging Knee-Ups
Barbell Supinated Inverted Rows
Barbell Shhoulder-Loaded Walking Lunges
Kettlebell Two-Arm Swings

21 exercises, 5 dumbbells

Chapter 13: Upper-Body Blast Workout

Jumping Jacks
Backward Lunge Press-Outs
Medicine Ball Slams
Kettlebell Alternating Shoulder Presses
Chin-Ups
Dumbbell Deadlifts to cheat Hammer Curls
Dips
Cable Criss Cross Raises
Cable Overhead Rope Triceps Extensions
Medicine Ball Push-Ups
Cable One-Arm Horizontal Rows
Bench Leg Lifts to Hip Thrusts
Dumbbell Squat to Standing Reverse Flys
Cable Supinated Triceps Press-Downs
Cable Supinated Wide-Grip Biceps Curls
Barbell Push Presses
Dumbbell Shrugs
Cable Close-Grip Triceps Press-Downs
Dumbbell Zottmann Curls
Kettlebell Double Swings

20 exercises, 4 exercises

Chapter 13: Hardcore Body-Weight Training Workout

Jumping Jacks
Transverse Plane Lunges
Mountain Climbers
T-Twist Push-Ups
One-Leg Pistol Squats
One-Leg-Up Crunches
Side Planks with Reach Under
Bulgarian Split Squats with Two-Arm Raises
Alternating Supermans
Inchworms
Alternating Dynamic Forward Lunges
Chair Dips
Planks with Shoulder Abduction
Shin Slap V-Ups
One-Leg Dynamic Bridging
Hindu Push-Ups
Prisoner Deep Squats
Brazilian Crunches
One-leg good mornings
Squat Thrusts (Burpees)

20 exercises, no weights.