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SEPTEMBER STARTER WORKOUT: 4 WEEK
BEGINNER WORKOUT ROUTINE
Start getting stronger this September with Main Goal: Build Muscle Equipment: Barbell, Bodyweight,
this starter workout program. This program,
Training Level: Beginner Cables, Dumbbells, Machines,
designed to build muscle, is perfect for anyone
at any experience level. Program Duration: 4 Weeks Other
Days Per Week: 4 Day Target Gender: Male & Female
Link to Workout: https://www.muscleandstrength.com/
workouts/september-starter-beginner-workout
Time Per Workout: 60-75 Mins Author: Josh England
Workout 1: Push Workout
Exercise Sets Reps
Dumbbell Bench Press 3 6-8
Incline Bench Press 3 8 - 10
Seated Dumbbell Press 3 6-8
Leg Press 3 8 - 12
Goblet Squat 3 8 - 12
Rope Tricep Extension 3 12 - 15
Workout 2: Pull Workout
Exercise Sets Reps
Trap Bar Deadlift 3 6-8
Hamstring Curl 3 8 - 12
Barbell Row 3 6-8
Lat Pull Down 3 8 - 12
Reverse Dumbbell Fly 3 12 - 15
Calf Raise 4 15 - 20
Workout 3: Push Workout
Exercise Sets Reps
Machine Shoulder Press 4 8 - 12
Machine Fly 4 12 - 15
Barbell Squat 4 6-8
Tricep Dips 3 6-8
Skullcrusher 4 8 - 12
Workout 4: Pull Workout
Exercise Sets Reps
Dumbbell RDL 4 8 - 12
Glute Hyperextensions 3 12 - 15
Cable Row 4 8 - 10
EZ Bar Curl 4 8 - 12
Calf Raise 4 15 - 20
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