October Workout

This workout uses Giant Sets. You work one muscle group with a set of 12 doing 3 different exercises and then circuit back to the same 3 exercises using a heavier weight doing a set of 10 for each and finally doing the 3 different exercises using an even heavier weight doing a set of 8.
Exercise Manual-Notes (if any)
Dumbbell Curl (one arm)
1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2) Start position: Grasp DBs with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DBs one at a time up to approximately shoulder level. Keep elbows close to sides throughout movement. Return to start position.
4) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.


Trainer's comments:
Sets Reps Weight/
Resistance
112 
210 
36-8 if you can 
4  
5  
 
Dumbbell Hammer Curl
1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2) Start position: Grasp DBs with neutral grip (palms facing each other) and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DBs up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time.
4) Return to start position.


Trainer's comments:
Sets Reps Weight/
Resistance
112 
210 
36-8 if you can 
4  
5  
 
Seated Dumbell Bicep Curl
1) Sit in upright position on stability ball.
2) Start position: Grasp DBs with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DBs up to approximately shoulder level. Keep elbows close to sides throughout movement.
4) Return to start position.


Trainer's comments:
Sets Reps Weight/
Resistance
112 
210 
36-8 if you can 
4  
5  
 
Bench Press (dumbbell)
1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.)
2) Start position: Lie onto your back and bring the DBs to your shoulders. Press the DBs up directly above the chest with palms facing forward.
3) Lower the DBs keeping your forearms perpendicular to the floor and your hands aligned at the nipple line.
4) Let your upper arms go slightly past parallel to the floor and press the DBs up to the start position.
5) To end the exercise, place the DBs on shoulders and return to the seated upright position.

Trainer's comments:
Sets Reps Weight/
Resistance
112 
210 
38 if you can 
4  
5  
 
Dumbbell Fly
1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.)
2) Start position: Lie onto your back and bring the DBs to your shoulders. Press the DBs up directly above the chest with the DBs almost touching and palms facing each other (neutral grip).
3) Keeping the elbows slightly bent, lower the DBs out and away from each other in an arcing motion with hands aligned with the nipple-line.
4) Let your upper arm go parallel to slightly past parallel to the ground before returning to the start position.
5) To end the exercise, place the DBs on shoulders and return to the seated upright position.

Trainer's comments:
Sets Reps Weight/
Resistance
112 
210 
38 if you can 
4  
5  
 
Dumbbell Pullover
Lie on your back on a flat bench forming a table top with your body.
Place dumbbell on chest with handle perpendicular to chest. Grasp DB as shown.
Start position: Extend elbows and raise DB even with the eye-line.
With elbows slightly bent, lower DB back even to slightly below head level.
Return to start position.
Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Hyperextension or arching of the back may cause injury. Never lock out elbows. If maintaining stability is difficult, lower hips below parallel until stability is established.

Trainer's comments:
Sets Reps Weight/
Resistance
112 
210 
310 if you can 
4  
5  
 
Dumbbell Lateral Raise
1. Stand with feet shoulder width apart or sit on bench in upright position.
2. Start position: Grasp DBs with an underhand grip (palms facing forward). Arms should hang down at sides with elbows slightly bent.
3. Raise DBs to side of body at shoulder height. Keep elbows only slightly bent with thumbs pointing up throughout movement.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.


Trainer's comments:
Sets Reps Weight/
Resistance
112 
210 
36-8 if you can 
4  
5  
 
Alternating Dumbbell Front Raise
1. Stand with feet shoulder width apart or sit on bench in upright position.
2. Start position: Grasp DBs with an overhand grip (palms down). Arms should hang down to front with elbows slightly bent.
3. Raise DB to front of body at shoulder height keeping elbows only slightly bent.
4. Return to start position and repeat with other arm.
Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.


Trainer's comments:
Sets Reps Weight/
Resistance
112 
210 5 if you can 
36-8 if you can 
4  
5  
 
Dumbbell Seated Rear Lateral Raise
1. Lie face down on flat or incline bench. Try to position body so that head is off end of bench (For incline bench, you may have to stand in order to clear face of seatback.)
2. Start position: Hold DB in each hand with neutral grip (palms facing each other) and let arms straight down (perpendicular to floor).
3. With elbows slightly bent and facing the ceiling, raise DBs to shoulder level in semi-circular motion and squeeze shoulder blades together at top of movement.
4. Return to start position.
Remember to keep head in a neutral position


Trainer's comments:
Sets Reps Weight/
Resistance
1  
2  
3  
4  
5  
 
Seated Dumbbell Tricep Overhead Extension
1. Sit in upright position.
2. Start position: Grasp DB and place palms on inner side of weight plate as shown. Press DB directly overhead (now palms are up).
3. Stabilize shoulders and lower weight moving only at the elbow joint until forearm is parallel to floor. Keep elbows pointing forward throughout movement.
4. Return to start position.
5. Remember to keep back and head straight - hyperextension or flexion may cause injury.


Trainer's comments:
Sets Reps Weight/
Resistance
112 
210 
310 
4  
5  
 
Bent Over Dumbbell Tricep Kickback
1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on stationary object that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip (palms facing each other). Bend elbow at 90 and raise upper arm so that it is higher than the level of your back (as shown)
3) Keeping elbows close to body and raised, extend forearm back.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Stabilize shoulder throughout movement by squeezing shoulder blades together slightly.


Trainer's comments:
Sets Reps Weight/
Resistance
112 
210 
36-8 if you can 
4  
5  
 
Lying Dumbbell Tricep Extension
1) Sit in upright position on a flat bench. Grasp DBs rest it on corresponding thighs.
2) Start position: Lie onto back and bring the DB to your chest. Press DB up so that it is directly over upper chest.
3) Lower DB towards forehead by bending elbows to 90. Elbows should remain pointing forward.
4) Return to start position.
Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement.


Trainer's comments:
Sets Reps Weight/
Resistance
112 
210 
36-8 if you can 
4  
5  
 
Dumbbell Row (elbows out)
1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on stationary object that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).
3) Keeping elbows out and away from the body, pull DB up to body and squeeze shoulder blades together at top of movement.
4) Return to start position.
5) Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.


Trainer's comments:
Sets Reps Weight/
Resistance
112 
210 6-8 
38-10 
4  
5  
 
One Arm Bent Over DB Row
1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on stationary object that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).
3) Keeping elbows close to body, pull DB up to body and squeeze shoulder blades together at top of movement.
4) Return to start position.
5) Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.


Trainer's comments:
Sets Reps Weight/
Resistance
112 
210 6-8 
38-10 
4  
5  
 
Standing Bent Over Row (dumbbell)
1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight. Hold DB in each hand with neutral grip (palms facing each other) and let arms straight down (perpendicular to floor).
3) Keeping elbows close to body, pull DBs up to body and squeeze shoulder blades together at top of movement.
4) Return to start position.
Remember to keep back and head straight - hyperextension or flexion may cause injury


Trainer's comments:
Sets Reps Weight/
Resistance
112 
210 
38-10 
4  
5