The complete dumbbell training system for men who want
a no-guesswork home gym program — 5 professionally
illustrated workout charts covering every major muscle
group and training style.
Print them, hang them, and train like you mean it.
WHAT'S INCLUDED (5 WORKOUT CHARTS):
DUMBBELL FULL BODY WORKOUT FOR MEN
16 compound and isolation exercises covering every
major muscle group — Goblet Squat, Romanian Deadlift,
Bench Press, Bent Over Row, Shoulder Press, Walking
Lunge, Renegade Row, Thruster and more.
DUMBBELL UPPER BODY WORKOUT FOR MEN
16 exercises targeting chest, back, shoulders and arms —
Bench Press, Incline Press, Bent Over Row, Shoulder
Press, Chest Fly, Lateral Raise, Bicep Curl, Tricep
Extension, Arnold Press and more.
DUMBBELL LOWER BODY WORKOUT FOR MEN
16 exercises for stronger legs, glutes and hamstrings —
Goblet Squat, Romanian Deadlift, Walking Lunge, Sumo
Squat, Step Up, Glute Bridge, Hip Thrust, Single Leg
Deadlift, Calf Raise and more.
DUMBBELL CORE & ABS WORKOUT FOR MEN
16 exercises for a stronger core and defined abs —
Russian Twist, Woodchopper, Plank Row, Dead Bug,
Weighted Crunch, Farmers Carry, Hollow Hold,
Side Bend, Leg Raise and more.
DUMBBELL HIIT WORKOUT FOR MEN
16 explosive exercises for full body cardio and power —
Thruster, Burpee, Swing, Clean, Snatch, Squat Jump,
Push Press, Devil Press, Manmaker, Mountain Climber
and more.
FILE DETAILS:
- 5 high-resolution PDF files
- Each file includes both A4 and US Letter (8.5x11") sizes
- Print-ready, 300 DPI
- Instant digital download — no physical item shipped
- Print at home or at any local print shop
- Consider laminating for long-term gym use
HOW IT WORKS:
Each chart features 16 illustrated dumbbell exercises
with clear instructions, sets, and reps — so you always
know exactly what to do, whether training at home,
in a hotel room, or in a home gym. No guesswork,
no wasted time — just pick a chart and train.
WHO IS THIS FOR:
✔ All fitness levels — beginner to advanced
✔ No gym membership needed — just a pair of dumbbells
✔ Covers every major muscle group and training style
✔ Great for home gym, travel workouts, or daily training
✔ Makes a great gift for any fitness lover or gym enthusiast
PRINTING TIPS:
Select "Actual Size" (not "Fit to Page") in your print
settings. A standard home printer works perfectly, or
take the file to any local print or copy shop.
Consider laminating for long-term gym use.
PLEASE NOTE:
This is a general fitness and wellness guide for
informational purposes only. It is not intended to
diagnose, treat, or cure any condition and is not a
substitute for professional medical advice. Please
consult your doctor before starting any new exercise
program, especially if you have pre-existing health
conditions.
DOWNLOAD INFORMATION:
Digital product only — no physical item will be shipped.
Files available for instant download after purchase.
For personal use only — not for resale or redistribution.
