September 2025 Workouts

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Full Body

Warm-up (5 min): 5 min brisk walk or 2 rounds: 10 bodyweight squats, 8 hip hinges, 10 band rows.

1. Conventional Deadlift (BB) – 3×5–6, 2 min

Crisp reps, stop at RPE 8.

2. DB Push Press – 3×6–8, 90s

Slight knee dip, strong lockout.

3. DB Walking Lunge – 2×8–10/leg, 75s

4. 1-Arm DB Floor Press – 2×8–10/side, 60s

Anti-rotation challenge.

5. DB Single-Leg RDL – 2×8–10/leg, 60s

Core/Carry (finisher 4–6 min):

• 20–30m Suitcase Carry (one heavy DB) each side, walk back easy; repeat 4–6 trips total.

UPPER BODY

Warm-up (5 min): 2 rounds: 10 band pull-aparts, 8 push-ups (incline if needed), 8 scat push-ups, 10 arm circles.

1. Barbell or DB Bench Press – 3×6–8

Shoulders packed; no maxing.

2. One-Arm DB Row – 3×8–10/side

3. DB Overhead Press – 2–3×8–10

Glutes tight, ribs down.

4. Inverted Row (bar set in rack) or Chest-Supported DB Row – 2×8–12

5. Incline DB Flye (or Push-up) – 2×10–12

Arms/Scap (quick superset):

• DB Hammer Curl – 2×10–12

• DB Triceps Overhead Ext. – 2×10–12

Finisher (optional 5–6 min):

• 30s farmer carry (heavy DBs) + 30s rest × 5–6 rounds

LOWER BODY

Warm-up (5 min): 2 rounds: 8 bodyweight good mornings, 8 box squats, 20s dead hang or band pull-aparts, 6 walking lunges/leg

1. Barbell Back Squat – 3×6–8

2. Romanian Deadlift (BB or DBs) – 3×8–10

3. Heels-Elevated Goblet Squat (DB, heels on plate) – 2–3×10–12

4. Reverse Lunge (BB on back or DBs at sides) – 2–3×8–10/leg

Step back, light tap, drive through front heel; keep torso tall.

5. Hip Thrust or DB Glute Bridge – 2×10–12

6. Optional Power: Box Step-Up Power Reps – 2×6/leg

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🏋️‍♀️ Printable Workout Guide – Save it, print it, sweat it out.
📥 Download PDF Guide