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September @ Home 4 Days Plan
AUDIO TIP
Cutting
Beginner
Dumbbell
Plan Details
The September @ Home 4 Days Plan routine by A M Y V A N is a 4 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
At home
Routine detail
Day 1
Workout Day #1
Est. 60 min
10 exercises
Dumbbell Squat
3 Sets x 15 Reps
Dumbbell Step-Up
3 Sets x 15 Reps
Jump Squat
3 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Glute Kickback (Kneeling)
3 Sets x 15 Reps
Dumbbell Reverse Lunge
3 Sets x 15 Reps
Air Bike
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Plank
3 Sets
Day 2
Workout Day #2
Est. 67 min
11 exercises
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Day 3
Workout Day #3
Est. 63 min
10 exercises
Jump Rope
5 Sets
Burpe
5 Sets
DB Snatches
5 Sets x 12 Reps
Dumbbell Deep Push-Up
5 Sets x 12 Reps
Dumbbell Bench Press
5 Sets x 12 Reps
Dumbbell Pullover
5 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 12 Reps
Dumbbell Seated Bicep Curl
5 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 12 Reps
Tricep Push-Up
5 Sets x 12 Reps
Day 4
Workout Day #4
Est. 62 min
11 exercises
Bodyweight Lunge
3 Sets x 20 Reps
Mountain Climber
3 Sets x 20 Reps
Dumbbell Reverse Lunge
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 20 Reps
Split Jump
3 Sets x 15 Reps
Rocket Jump
3 Sets x 15 Reps
Dumbbell Plie Squat
3 Sets x 15 Reps
Dumbbell Deadlift
3 Sets x 20 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 20 Reps
Dumbbell Rotational Row
3 Sets x 20 Reps
Dumbbell Thrusters
3 Sets x 15 Reps
