You have reached the United States portal for Human Kinetics, if you wish to continue press here, else please proceed to the HK site for your region by selecting here.


Please note if you purchase from the HK-USA site, currencies are converted at current exchange rates and you may incur higher international shipping rates.

Human Kinetics Logo

Purchase Digital Products

If you are looking to purchase an eBook, online video, or online courses please press continue

Footprint Books Logo

Purchase Print Products

Human Kinetics print books are now distributed by Footprint Books throughout Australia/NZ, delivered to you from their NSW warehouse. Please visit Footprint Books to order your Human Kinetics print books.

Human Kinetics Logo

Purchase Courses or Access Digital Products

If you are looking to purchase online videos, online courses or to access previously purchased digital products please press continue.


Mare Nostrum Logo

Purchase Print Products or eBooks

Human Kinetics print books and eBooks are now distributed by Mare Nostrum, throughout the UK, Europe, Africa and Middle East, delivered to you from their warehouse. Please visit our new UK website to purchase Human Kinetics printed or eBooks.

Feedback IconFeedback

Dumbbell Training Workouts - Week One

This is week one of a four-week dumbbell training workout. All you need for this four week program is a pair of dumbbells. Check out the workouts for all three days below. At the bottom of this page, you'll find a sheet to download for each workout. These workout sheets will stay the same for all four weeks, and include space to track the weight you used for each exercise. Start recording your workouts and get ready to see progress through these four weeks.
When you've completed your first week, get ready for Week Two of Dumbbell Training.

Week One Workout Videos

Week 1: Monday
Week 1: Wednesday
Week 1: Friday

Download the Workouts

Dumbbell Training, Second EditionLearn more in Dumbbell Training.