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Parris Landing WorkoutCreated by nbrdogg10
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Summary
3 Workouts / 38 Exercises
3% Cardio / 97% Strength Training
Latest Exercisers
Workout Program Description
I live in a condo with its own gym in Charlestown, MA. It is great but doesn't have what the bigger gyms you would normally go to does. So I made this program for anyone with a smaller gym and limited resources.Rotate through these three workouts as often as possible.
Workouts
Description
I have a gym in my building so, I have limited resources to work out with. This is my 3 day rotation.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Treadmill 1.8 mi / 00:15:00 Running or walking on a treadmill provides a greate cardiovascular workout that you can perform even on a rainy day! Also, since a treadmill provides you with an even surface, this exercise may be eas... |
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Chest Press - Machine 3 sets: 10 reps, 10 reps, 10 reps Every machine is slightly different but make sure that the seat height is at a level so that the handles are in line with the lower part of your chest. Keep the movement slow, about 1.5 to 2 seconds i... |
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Bench Press - Smith Machine 5 sets: 10 reps, 10 reps, 8 reps, 10 reps, 10 reps Same as the Barbell Bench Press but with a Smith Machine. Exercise image and description by Bodybuilding.com |
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Flyes - Dumbbell, Flat 3 sets: 10 reps, 10 reps, 10 reps Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in yo... |
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Bent-Arm Dumbbell Pullover 3 sets: 10 reps, 10 reps, 10 reps Lie on a bench, head over the end, with your feet flat on the floor. Lower weights in a semicircular motion towards floor. Go as low as you can without pain. Go back up using the same path. Keep your ... |
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Bench Press - Dumbbells, Inclined 3 sets: 10 reps, 10 reps, 10 reps Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you p... |
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Tricep Pushdowns - One Arm 3 sets: 10 reps, 10 reps, 10 reps With your right hand, grasp a stirrup handle attached to the high-cable pulley using an underhand grip. You should be standing directly in front of the weight stack. Pull the handle down so that your ... |
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Tricep Extension - Dumbbell, Lying, Supine 3 sets: 10 reps, 10 reps, 10 reps Like on your back on a flat bench with two dumbbells at arm's length above your shoulders. Lower dumbbells in a semicircular motion, bending arms at your elbows, keeping upper arms vertical until fore... |
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Tricep Machine Extension 3 sets: 10 reps, 10 reps, 10 reps STEP 1. Adjust the pad to support your chest. Sit with your chest against the pads and bring the handles up. Grasp the handles with your palms facing each other and arms parallel to each other, restin... |
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Bench Dips 3 sets: 10 reps, 10 reps, 10 reps Place two flat benches parallel to each other, about three to four feet apart. Sit on one bench facing the other, with your hands grasping the side of the bench. Using your hands to support your weigh... |
| There are other exercises for this workout, view them in the workout detail | |
Latest Users
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nbrdogg10Boston Ray from Charlestown, Massachusetts (Parris Landing Gym) |
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