Back (12/29/13)

Back

• Inverted Row
• 4 sets x 15 reps
• Set barbell waist high, lay underneath and grasp bar, pull yourself up until chests touches.
• Heavy Pulldown
• 5 sets x 6 reps
• Bentover Row
• 5 sets: 12, 10, 8, 6, 4 reps
• Reverse Cable Flye
• 4 sets x 10 reps
• Pull-up
• 60 total, as quickly as possible.
• Try not to kip/swing until failure sets in.

Niko Countouriotis
Fireman

Arms (12/27/13)

Arms

• Dip
• 5 sets x 10 reps
• Increase weight each set as necessary.
• Barbell Skull Crusher + Triceps Push-up
• 5 sets: 8, 6, 6, 6, 4 reps 
• Immediately follow each set of skull crushers with 10 reps of triceps push-ups.
• Dumbbell Triceps Extension
• 4 sets x 8 reps
• Laying on the floor, extend dumbbells up by straightening your arms. Bend at the elbow and lower the weights until arm reaches 90 degrees. Pause and extend the weights back up using only your triceps muscles.
• Keep hands, elbows and shoulders in-line throughout. (Don't let elbows bow out to the sides)
• Banded Barbell Curl
• 5 sets: 8, 6, 6, 6, 4 reps
• Loop band over ends of barbell, load weight plates. Standing on center of band, curl barbell up.
• Seated Curl + Chin-up
• 4 sets: 6 + 10 reps
• Perform 6 reps seated dumbbell curls followed by 10 chin-ups (palms facing in).

Niko Countouriotis
Fireman

Chest (12/25/13)

Merry Christmas

Chest

• Push-up
• 3 sets: 25x narrow, 25x regular, 25x wide
• Bench Press
• 5 sets: 12, 2, 5, 5, 5 reps
• Use moderate weight for set of 12, heavy for 2, scale down slightly for sets of 5.
• Incline Press
• 5 sets: 12, 2, 5, 5, 5 reps
• Same as above.
•  Wide Dumbbell Press + Cable Crossover
• 4 sets: 12 reps + 25 reps
• Perform 12 dumbbell presses lowering the weight wider than usual, then perform 25 cable crossover flyes.

Niko Countouriotis
Fireman 

Back (12/20/13)

Back

• Manmaker
• 3 rounds
• With 3 different dumbbell pairs (20lb, 30 and 40 work well) perform given number of manmakers starting with lightest weight.
• Round 1: Perform 3 reps with each weight
• Round 2: Perform 2 reps with each
• Round 3: Perform 3 reps with lightest, 2 with middle, 1 heavy
• Close-grip Corner Row
• 4 sets: 12, 10, 8, 6
• Place end of barbell in corner, load other end with weight, attach close-grip handle to weighted end with webbing/chain/rope. With chest up and maintaining a neutral spine, pull handle up to xiphoid area.
• Bentover Row
• 4 sets: 12, 10, 8, 6
• If you have access to 2 barbells, this can be performed alternately with corner row.
• Pulldown
• 4 sets x 8 reps
• Close-grip Pull-up
• 4 sets x 10 reps
• Attach close-grip handle to pull-up bar with webbing/etc. and pull yourself up as high as possible trying to touch your chest to the handle. Use a kip or jumping pull-up motion if necessary.

Niko Countouriotis
Fireman

Arms (12/18/13)

Arms

• Battle Ropes (Hoses)
• 2 rounds: 50 swings each arm
• If no ropes/hoses: Combat Burpee x 20 total ("combat" = regular burpee + jump high and tuck knees to chest).
• Unstable Barbell Curl
• 5 sets x 6 reps
• Hang dumbbells from both ends of barbell with webbing/rope/chain. Start with light dumbbells and add additional weight plates as needed.
• Unstable Triceps Bench
• 4 sets x 10 reps
• Same set-up as curls, but as you perform bench presses, use a shoulder-width grip and keep elbows from bowing out to sides.
• Standing Dumbbell Dropset
• 4 rounds: 6 + 6 reps
• Perform 6 reps of standing dumbbell curls, drop to 2/3 the weight and perform 6 more.
• Rope Extension + Kickback
• 4 rounds: 8 + 8 each arm
• Perform 8 reps of triceps rope extensions followed by 8 reps dumbbell kickbacks on each arm.

Niko Countouriotis
Fireman

Chest (12/16/13)

Chest

• Explosive Push-up
• 3 sets x 15 reps
• Perform a push-up, exploding up from the down position, lifting your hands from the ground.
• Wide-grip Banded Bench
• 5 sets: 8, 7, 6, 5, 4
• Load plates and loop band over ends, under bench. With hands wide on bar, perform presses lowering the bar as close to chest as flexibility will allow.
• Incline Dumbbell Press w/ Iso Hold
• 4 sets x 8 reps
• While holding one dumbbell at full extension, perform reps with opposite arm. Switch and perform reps with other arm while holding first working arm at extension.
• Floor Press
• 4 sets x 8 reps
• Set barbell at knee height, lay underneath and perform presses by lowering the weight down until upper arms touch the floor.
• Pause at bottom of rep (with upper arms touching floor) keeping chest engaged throughout, then explode weight back up to full extension.
• Stability Ball Push-up
• 4 sets x 15 reps
• With feet balanced on a stability ball, perform push-ups as usual keeping body rigid.

Niko Countouriotis
Fireman

Back (12/11/13)

Back

• C2B Pull-up Ladder
• 1 round: 1, 2, 3...10
• Perform 1 rep, then 2, then 3 all the way up to 10 reps. Keep rest to a minimum throughout.
• Perform chest-to-bar (C2B) pull-ups if capable or for as long as you can.
• Heavy Seated Row
• 5 sets x 6 reps
• Incline Bench Reverse Flye
• 5 sets x 8 reps
• Set bench at moderate incline, grab a pair of dumbbells and lay face down on bench. Perform reverse flyes by raising weights to sides while pinching shoulder blades together.
• May be done in alternate sets with rows.
• Ring Row Ladder
• 1 round: 10, 9, 8...1
• Set rings at waist height, lay underneath and pull yourself up until chest is at ring level. Perform 10, then 9, then 8 down to 1 keeping rest to a minimum between sets.
• Elevate feet on a box/bench to increase difficulty.
• If no rings: perform inverted row for 4 sets x 20 reps.

Niko Countouriotis
Fireman

Arms (12/9/13)

Arms

• Explosive Curl
• 3 sets x 15 reps
• Load barbell with light weight, curl up explosively allowing the bar to leave your hands, catch bar on the way down and lower slowly.
• Dumbbell Skull Crusher
• 4 sets x 8 reps
• Use a pair of dumbbells in place of bar. Keep elbows in line as much as possible.
• Barbell Curl
• 4 sets x 8 reps
• Concentration Curl
• 4 sets x 10 reps each arm
• Seated holding a dumbbell, press elbow into inner thigh and perform curls focusing all effort on biceps.
• Triceps Extension with V-bar
• 4 sets x 10 reps
• Triceps Push-ups
• 4 sets x 15 reps 
• Can be perform alternately with Extensions.

Niko Countouriotis
Fireman

Chest (12/7/13)

Chest

• Ring Push-ups
• 3 sets x 15 reps
• Set rings 2" from floor, perform push-ups as usual.
• Incline Unstable Bench
• 5 sets: 8, 7, 6, 5, 4 reps
• Hang 50lb dumbbells from each end of barbell using webbing/chain/etc. Load additional plates as necessary. Perform incline bench keeping control of weight.
• This will tax your stabilizer muscles so start relatively light and add weight as necessary.
• Negative Bench
• 5 sets x 5 reps (5 count)
• Perform bench press lowering weight down to chest on 5 count, then explode back up to starting position. If you have a partner, use heavier weight which will require assistance of positive (upward movement) on later reps. 
• Cable Crossover
• 5 sets x 8 reps
• Can be completed by alternating with negative bench.
• Dumbbell Bench Dropset
• 2 rounds: 8 reps x 4 weights
• Perform 8 presses with heavy dumbbell, drop and perform 8 more with slightly lighter weight, continue 2 more times (total of 24 reps using 4 different dumbbell pairs).

Niko Countouriotis
Fireman

Back (12/2/13)

Back

• Warm-up
• 150m legless, underhand row (palms up)
• Time in seconds = number of Good Mornings
• For Good Mornings: stand erect with unloaded barbell across traps, keep legs straight but don't lock knees. Bend at waist keeping back straight, pause when you feel tension in hamstrings, slowly move back to standing position.
• If no rower: 40 total GMs
• Deadlift
• 8 sets: 10, 8, 6, 4, 4, 6, 8, 10
• Increase weight each set going down, decrease weight each set coming back up.
• USE PROPER FORM - EVERY REP.
• Weighted Pull-up
• 4 sets x 10 reps
• Dumbbell Row + Reverse Flye Superset
• 4 sets x 10 reps + 10 reps
• Perform two-handed bentover rows, drop weight, perform reverse flyes.

Niko Countouriotis
Fireman

Arms (11/30/13)

Arms

• Chin-up/Push-up Ladder
• 10 sets: 1/2, 2/4, 3/6, 4/8... 10/20
• Perform 1 chin-up followed by 2 triceps push-ups (either diamond or hands along sides pushing elbows back). Perform 2 chin-ups followed by 4 push-ups...
• Continue pattern up to 10 chin-ups followed by 20 push-ups.
• EZ-bar Curl Banded/Unbanded
• 5 sets: 5 reps + 5 reps
• Load curl bar, loop band over both ends and stand on the center. Perform 5 reps, remove band and perform 5 more.
• Skull Crusher Banded/Unbanded
• 5 sets: 5 reps + 5 reps
• Same as above.
• Barbell Curl/Dip Ladder
• 10 sets: 20/10, 18/9, 16/8... 2/1
• Load barbell with light weight, perform 20 curls followed by 10 dips. 
• Continue pattern in opposite direction as 1st exercise down to 2 curls/1 dip.

Niko Countouriotis
Fireman

Chest (11/28/13)

Chest

• Hand-release Push-ups
• 50 total
• Bench Press Banded/Unbanded
• 5 sets: 4 reps banded + 4 reps unbanded
• Load bar, loop band over one end, under bench, over other end. Perform 4 reps nearing failure by 4th, rack weight and remove band, perform 4 more. 
• Use band with good resistance (blue band for NWFD).
• Incline Bench
• 5 sets x 8 reps
• Wide Dumbbell Press + Wide Push-ups
• 5 sets x 8 reps + 16 reps
• Perform dumbbell press lowering the weights wider than usual, pause, press back to full extension. 
• With minimal rest, perform wide grip push-ups.

Niko Countouriotis
Fireman

Back (11/23/13)

Back

• Ring Pull-up
• 30 total
• With rings set at arms reach, pull yourself up until chin passes level of hands, keeping palms faced away from you.
• If no rings: Deadhang x 30 total
• Seated Close-grip Row*
• 4 sets x 8 reps
• Bentover Dumbbell Row*
• 4 sets x 8 reps each arm
• Reclined Pulldown**
• 4 sets x 8 reps
• Perform pulldowns leaning slightly back, focusing the effort on your lats and upper back.
• Reverse Dumbbell Flye**
• 4 sets x 8 reps
• Shrug Burnout
• 2 rounds
• Perform 10 shrugs with heavy dumbbells, drop weight and perform 10 more. Continue 2 more times for a total of 4 different weights (40 total reps).

*Alternate Rows each set and keep rest to a minimum (rest approx. twice as long as the set took to complete).
**Alternate Pulldowns and Flyes each set keeping rest to a minimum.

Niko Countouriotis
Fireman

Arms (11/21/13)

Arms

• Explosive Curls
• 4 sets x 10 reps
• Load barbell with light weight. Curl bar up explosively releasing it when you reach a 90 degree bend, tossing bar into the air. Catch it and lower bar down slowly.
• Weighted Bench Dips
• 4 sets x 10 reps
• Sit perpendicular on bench, place a weight in your lap and elevate feet on another sturdy object about equal height. Lower your body down slowly pressing your elbows back, focusing on the tris. Pause at the bottom (being cautious of shoulders) and lift yourself back up, pressing with the tris.
• Cheat Curls
• 5 sets x 6 reps
• WEAR A BELT.
• Load barbell with heavier weight than you can normally do 5 reps with. Keeping your feet planted firmly on the ground, bend slightly forward. With a rocking motion, curl the weight up (cheating a bit), pause at the top and lower slowly on a 2 count.
• Floor Dumbbell Skull Crusher*
• 4 sets x 8 reps
• Grab a pair of light dumbbells and lay supine on the floor. With arms extended, lower weights toward your head, keeping your upper arms perpendicular to the floor at all times. Break 90 degrees, pause then press the weight back up to full extension flexing triceps throughout.
• Seated Crazy-8s*
• 4 sets x 8 reps each arm
• With dumbbells, curl weight up slowly on a 4 count, pause then lower back down on a 4 count. 
• Triceps Press Burnout
• 2 rounds
• Load barbell with 10lb plates to a weight you can perform 10 reps with. Perform 8 reps, drop a plate off each side and perform 10 more. Continue this 2 more times for a total of 4 different weights (or 36 total reps).

*Alternate Skull Crushers and Crazy-8s to expedite.
 
Niko Countouriotis
Fireman 

Chest (11/19/13)

Chest

• Spiderman Push-up
• 50 total
• Bench Press
• 6 sets: 10, 3, 3, 3, 3, 3
• Perform 1 set of 10 reps to acclimate muscles to the motion, then perform 5 sets of 3 reps. Add or remove weight as necessary throughout to be at the cusp of failure by every 3rd rep.
• Dumbbell Press
• 5 sets x 8 reps
• Banded Incline Press
• 5 sets x 8 reps
• Decline Push-up
• 50 total
• With feet elevated on an object approx. 2.5' high, perform push-ups keeping back straight and body rigid.

Niko Countouriotis
Fireman

Back (11/14/13)

Back

• Renegade Row
• 4 sets x 10 reps
• Close-grip Pulldown
• 5 sets x 6 reps
• Deadlift
• 5 sets x 8 reps
• Seated Straight-bar Row*
• 4 sets x 10 reps
• Reverse Dumbbell Flyes*
• 4 sets x 10 reps

*Alternate sets of Rows and Flyes to expedite.

Niko Countouriotis
Fireman

Arms (11/12/13)

Arms

• Weighted Triceps Push-up
• 4 sets x 10 reps
• Wear a vest or have partner place weight on you back. Keep hands shoulder-width along sides. Press elbows back towards the feet as you lower yourself down. Keep elbows/arms tight to your sides.
• Heavy Skull Crusher
• 5 sets x 6 reps
• Triceps Extensions w/ Rope
• 5 sets x 8 reps
• Weighted Chin-up
• 4 sets x 10 reps
• Hang weight from waist with belt/chain/webbing.
• Heavy Barbell Curl
• 5 sets x 6 reps
• Seated Dumbbell Curl
• 4 sets x 8 reps each arm

Niko Countouriotis
Fireman

Chest (11/10/13)

Chest

• Hand-release Push-up
• 50 total
• Bench Press
• 6 sets: 7, 6, 5, 4, 3, 2
• Try to be at failure by last rep. If not, increase weight next set.
• Incline Dumbbell Press
• 4 sets x 8 reps
• Wide-grip Banded Bench Press
• 4 sets x 8 reps
• Ring Flyes
• 30 total

Niko Countouriotis
Fireman

Back (11/5/13)

Back

•  Warm-up
• Legless Row x 150m (keep knees locked and only row with arms/back)
• However many seconds it took to row is the total number of Ring Rows to perform.
• If no rower: Ring Rows x 45 total
• Heavy Corner Row
• 5 sets x 5 reps
• Place end of barbell in corner, load other end with weight, attach close-grip handle, perform rows up to xiphoid.
• Add weight as necessary to near failure by 5th rep.
• Two-arm Dumbbell Row
• 4 sets x 8 reps
• Grab a pair of dumbbells and bend at the waist. Row dumbbells up as you bring elbows back and pinch shoulder blades together.
• High Pull
• 4 sets x 10 reps
• With hands 6-8" apart, row bar up to chin, pushing elbows up and out.
• Partner Pull-up Ladder
• 2 rounds
• Partner 1: 5, 7, 9, 7, 5
• Partner 2: 6, 8, 10, 8, 6
• Switch roles for 2nd round.
• If no partner: perform "Partner 1" sequence with brief rests between, then "Partner 2" sequence for 2nd round.

Niko Countouriotis
Fireman

Arms (11/3/13)

Arms

• Eccentric Chin-ups
• 3 sets x 10 reps
• 5 count on the negative.
• Banded Barbell Curls
• 5 sets: 10, 8, 6, 4, 2
• Loop band over ends of barbell, load weight as necessary, stand on center of band and perform curls.
•  Zottman Curls
• 4 sets x 8 reps
• Holding dumbbells, curl weight up, rotate dumbbell 180 degrees and lower back down focusing negative on the forearms.
• Weighted Dips
• 4 sets x 10 reps
• Add weight with belt/chain/webbing around waist as needed. Increase weight as necessary to achieve failure by 10th rep.
• Banded Barbell Triceps Bench
• 5 sets: 10, 8, 6, 4, 2
• Loop band over end of barbell, under bench and over other end. Perform bench press with hands shoulder width or less, keeping hands, elbows and shoulders in line throughout the movement.
• Keep elbows tight to your sides as you lower and raise the weight.
• Triceps Circuit
• 3 rounds
• Rope Extension x 8 reps
• Kickback x 8 reps (each arm)
• Triceps Push-up x 8 reps

Niko Countouriotis
Fireman

Chest (11/1/13)

Chest

• Man Makers
• 3 sets x 5 reps
• Holding dumbbells, drop to push-up position, perform 1 push-up followed by row with right arm, 1 push-up followed by row with left arm, move back to feet, clean dumbbells up to shoulders, perform shoulder press = 1 rep.
• http://www.youtube.com/watch?v=gczI5sINn9U 
• Incline Bench
• 5 sets x 5 reps
• Negative Flat Bench
• 5 sets x 5 reps (5 count down)
• Lower barbell on 5 count, have partner assist you back to full extension if necessary.
• Dumbbell Flyes + Hand-release Push-up
• 3 sets x 15+15

Niko Countouriotis
Fireman

Back (10/27/13)

Back

• Eccentric Inverted Rows
• 30 total
• Set bar at waist height and lay underneath. Grasp bar and pull yourself up until chest touches. Lower yourself down over 5 seconds = 1 rep.
• Elevate feet for added difficulty.
• Weighted Pull-ups
• 5 sets: 10, 8, 6, 4, 2
• Wear a vest or attach weight around your waist. Add weight each set as necessary. 
• Seated Close-grip Rows*
• 4 sets x 10 reps
• Bentover Underhand Rows*
• 4 sets x 10 reps
• Close-grip Pull-ups
• 30 total
• Attach close-grip handle to pull-up bar and raise yourself up until chest touches handle.

*Alternate between Rows (seated and bentover) to expedite.
Niko Countouriotis
Fireman

Arms (10/25/13)

Arms

• Triceps Hold
• 3 minutes total
• With a running clock, move into dip position on bar or rings (arms straight, triceps extended) and hold for as long as possible. Make note of time and continue until 3 minutes is accumulated.
• 6-count Skull Crusher/Triceps Press
• 4 sets: 8+8, 6+6, 4+4, 2+2
• Perform 8 skull crushers lowering the bar on a 6 count. When finished, immediately perform 8 triceps presses.
• Next set is 6+6, then 4+4, and the last set is 2 or more + 2 or more.
• Triceps Extension w/ V-shaped Bar
• 4 sets x 8 reps
• Heavy EZ-bar Curls
• 5 sets: 10, 8, 6, 4, 2
• Keep core tight. It's not a bad idea to wear a weight belt.
• Dumbbell Curl/Hammer
• 4 sets x 4+4 each arm
• Perform 4 standing dumbbell curls each arm followed immediately by 4 hammer curls each arm.
• Flexed-arm Hold
• 2 minutes total
• With a running clock, move into chin-up position and hold as long as possible. Continue until 2 minutes is accumulated.

Niko Countouriotis
Fireman 

Chest (10/23/13)

Chest

• Ring Push-ups
• 50 total
• Set rings 1" from floor. Perform push-ups as usual.
• Unstable Bench Press

• 5 sets: 10, 8, 8, 8, 6 
• Using webbing/rope/chain, attach 50lb dumbbells from both ends of bar. Load plates as necessary to add additional weight. Perform bench press. 
• This will tax your stabilizer muscles throughout your chest and shoulders, so don't go as heavy as you normally would. 
• Incline Bench
• 5 sets: 10, 8, 8, 8, 6
• Cable Flye Dropset
• 3 rounds: 6+6+6+6
• Perform 6 flyes, drop weight, 6 more, drop weight, etc.
• Feet-elevated Ring Push-ups
• 50 total
• Elevate feet on bench/box/etc so you're performing "decline" push-ups on rings.

 Niko Countouriotis
Fireman  

Back (10/18/13)

Back

• Deadhang Pull-ups
• 3 rounds x Max Rep + 5 more
• Complete as many strict pull-ups as you can, then perform 5 more kipping/swinging/jumping - however you have to get them done.
• Deadlift
• 6 sets: 10, 9, 8, 7, 6, 5
• Increase weight each set.
• USE PROPER FORM.
• Seated Row w/ Straight Bar*
• 3 sets x 12 reps
• Facepull*
• 3 sets x 12 reps
• Attach rope to pulley set at face height. Grasping ends, pull the center of the rope to your face bowing your elbows out to the sides.
• Close-grip Inverted Row
• 3 rounds x Max Rep + 5 more
• Attach close-grip handle to center of barbell set waist high. Lay underneath and pull yourself up to the bar keeping your body rigid. When you reach failure with strict form, perform 5 more using whatever means needed.

*Alternate sets of Row and Facepull to expedite.  

Niko Countouriotis
Fireman

Arms (10/16/13)

Arms

• Barbell Curls
• 2 sets x 25 reps
• Use light weight, this is a warm-up.
• Skull Crushers Banded/Unbanded
• 4 sets: 10+10, 8+8, 6+6, 4+4
• Complete given number of reps with band looped over one end of EZ curl bar, under the bench and over the other end. Remove the band and immediately complete the rest unbanded.
• "Crazy 8's"
• 4 sets x 8 count reps
• Perform curls with a 4 second count up, and a 4 second count down. This equals 1 rep.
• Overhead Rope Extensions/Triceps Push-ups
• 4 rounds: 15 + 20 reps
• Perform 15 overhead extensions with rope followed immediately by 20 triceps push-ups (either diamond or hand along your sides and keeping your elbows from bowing out).
• Partner Dumbbell Ladder
• 2 rounds
• Each partner grabs a pair of dumbbells. First partner completes 5 reps (each arm), other partner completes 4 reps, first partner 3, etc. then back up to 5.
• 1st partner will perform: 5, 3, 1, 2, 4 reps
• 2nd partner: 4, 2, 1, 3, 5 reps
• No setting down dumbbells until all reps are complete!

Niko Countouriotis
Fireman

Chest (10/14/13)

Chest

• Warm-up
• 2 x 200m Row or Run
• However many seconds it takes to complete each is the total number of push-ups to perform (i.e. 60 seconds = 60 push-ups total).
• Bench Press
• 9 sets: 10, 8, 6, 4, 2, 4, 6, 8, 10
• Try to increase weight each set up to 2, then decrease as necessary back up to 10.
• Wide Incline Dumbbell Press
• 4 sets x 10 reps
• Go wider than normal as you lower the dumbbells.
• Ring Flyes
• 4 sets x 15 reps
• If no rings: dumbbell flyes.

Niko Countouriotis
Fireman 

Back (10/9/13)

Back

• Renegade Rows
• 3 sets x 10 reps
• Grasping a pair of light dumbbells, perform 1 push-up. While pressing yourself up from the floor, bring the right dumbbell up in a rowing manner. Perform another push-up and row the left dumbbell up. This equals 1 rep.
• Close-grip Pulldowns
• 5 sets: 12, 10, 8, 6, 4
• Increase weight each set. Lean back slightly as you pull the handles down to your chest, but avoid jerking motions.
• Bentover Rows w/ Underhand Grip
• 4 sets x 10 reps
• Load barbell, grasp with an underhand grip (palms facing up), bend knees and waist. Pull bar up to xiphoid, pause briefly flexing the lats, lower bar down.
• Back Circuit
• 4 rounds
• 10 Pull-ups
• 15 High Pulls
• 20 Supermen
• For high pulls: set pulley at lowest position, attach a straight bar, grasp the bar and stand, then pull it up to chin level.
• For supermen: lay prone on the floor, simultaneously lift both arms and legs off the floor by flexing/arching the back.

Niko Countouriotis
Fireman

Arms (10/7/13)

Arms

• Chin-up/Dip Ladder 
• From 5 reps up to 10
• Perform 5 chin-ups followed by 5 dips. Continue with 6 and 6, 7/7, etc to 10/10.
• Keep rest to a minimum between sets.
• Triceps Bench
• 5 sets x 10 reps
• Isometric Curls
• 5 sets x 5 reps
• Load barbell with light weight. With partner standing in front of you, begin to curl the bar up. Partner stops the accent of the bar at 90 degrees and holds it there, not allowing you to curl past that point. For a 5 count continue to try and force the bar up, maintaining proper curling form. After 5 count, lower bar = 1 rep.
• EZ Bar Curls Banded/Unbanded
• 4 sets x 8 + 8 reps
• Load EZ curl bar and loop band over both ends. Perform 8 reps standing on center of band. Remove band and immediately complete 8 more.
• Kickbacks
• 4 sets x 15 reps each arm
• Holding a light dumbbell in one hand, bend at the waist and extend the dumbbell backward by straightening your arm ("kicking" the weight back). Flex your triceps at full extension, which should have your entire arm parallel to the floor. Lower the weight down by relaxing the triceps, but do not move your elbow (keep your upper arm parallel to the floor the entire time).
• Chin-up/Dip Ladder
• 5 reps down to 1
• Same as before but work your way from 5/5... 1/1.

Niko Countouriotis
Fireman 

Chest (10/5/13)

Chest

• Explosive Push-ups
• 30 total
• Bench Press Banded/Unbanded
• 5 rounds: 5 + 5, 4 + 4, 3 + 3, 2 + 2, 1 + 1
• Load barbell and attach band by looping over ends of bar and under bench. Perform 5 reps, rack the weight and remove the band, then perform 5 more.
• Continue by reducing 1 rep each set.
• Incline Dumbbell Press Stabilization
• 4 sets x 10 reps each arm
• Press one dumbbell up and hold with arm fully extended. Perform reps with the other arm. When working arm fatigues, switch and hold the opposite arm at extension while performing working reps with other arm.
• The sequence you perform the reps doesn't matter (switch arms every rep/5 reps/all 10 at once) as long as you reach 10 reps for each arm.
• Wide Grip Bench*
• 5 sets x 10 reps
• Cable Crossover*
• 5 sets x 10 reps
• *Perform crossovers immediately after wide bench to expedite.

Niko Countouriotis
Fireman

Back (9/30/13)

Back

• Warm-up
• Row 500m in as few strokes as possible
• Perform as many pull-ups as strokes it took to reach 500m
• If no rower: perform 40 pull-ups
• Heavy Row
• 5 sets: 12, 10, 8, 6, 4 reps
• Place end of barbell in corner, load other end with weight, attach close grip handle and pull weight up to xiphoid keeping chest up and spine neutral.
• Pulldowns
• 5 sets: 12, 10, 8, 6, 4 reps
• Deadlift/Bentover Row Combo
• 5 rounds of 12 + 12
• Perform 12 deadlifts followed immediately by 12 bentover barbell rows. Only stop to reposition hands if necessary.

Niko Countouriotis
Fireman

Arms (9/28/13)

Arms

• Triceps Push-ups (either banded or weighted)
• 4 sets x 10 reps
• Wrap band behind back and hold in hands against the ground as you push.
•  Barbell Skull Crusher
• 5 sets: 12, 10, 8, 6, 4 reps
• Keep elbows from bowing out to sides.
• Rope Extensions + Dips
• 4 rounds of 12 + 15
• Take a brief rest between the two exercises, but not too long.
• Drag Curls
• 4 sets x 8 reps
• Load barbell, grasp it in an underhand grip and slowly drag it up your body to just below nipple line. Curl your wrists as you carry the weight upward, keeping the focus on your biceps.
• Standing Dumbbell Curls/Hammers
• 3 rounds: 10 + 10, 8 + 8, 6 + 6
• Perform 10 dumbbell curls. Rest. Perform 10 hammer curls. Rest. Then 8 of each. Then 6.

Niko Countouriotis
Fireman

Chest (9/26/13)

Chest

• Warm-up
• Row or Run 200m
• However many seconds that takes you is the number of ring push-ups to complete
• Floor Press
• 5 sets x 5 reps
• Set racks at knee level or just above, load barbell and lay on the floor underneath.
• Unrack the weight and lower it until upper arms are on the floor, pause, press the weight back to full extension as explosively as you can.
• Dumbbell Dropset
• 4 rounds of 10 + 10
• Perform 10 reps with heavy dumbbells, then immediately drop to 2/3 the weight and perform 10 more (i.e. 80lbs, then 55lbs)
• Banded Incline Press*
• 4 sets x 10 reps
• Load barbell, loop band over one end, under bench and over other end. Perform reps lowering the weight as far down as comfortable (you do not need to touch your chest, focus more on protecting your shoulders). 
• Ring Flyes*
• 4 sets x 10 reps
• With rings set 2" above ground, move into push-up position. Lower yourself to the floor by slowly moving the rings out to the sides utilizing a flye motion. Raise yourself back to full extension by bringing the rings back in.
• Start on your knee until you feel comfortable enough to perform them on your toes.

• *You can alternate sets between incline press and flyes.

Niko Countouriotis
Fireman 

Back (9/21/13)

Back

• Eccentric Pull-ups
• 4 sets x 10 (or max) reps
• Perform a pull-up then lower yourself down slowly on a 5 count concentrating on the lats.
• Heavy Pulldowns
• 5 sets x 6 reps
• Dumbbell Rows
• 4 sets x 12 reps each arm
• Face Pulls
• 4 sets x 12 reps
• Set pulley at face level, attach rope and pull the rope towards your face bowing elbows out to the sides.
• Dumbbell Shrugs
• 4 sets x 20 reps

 Niko Countouriotis
Fireman 

Arms (9/19/13)

Arms 

• Chin-ups EMOTM 
• 5 rounds: 10, 11, 12, 13, 14 reps
• Every minute on the minute (EMOTM) perform given number of chin-ups.
•  Unstable Curls
• 4 sets x 12 reps
• Using 3 or 4 feet of rope/webbing/chains, make 2 loops. Attach dumbbells to loops via carabiners. Slide loops onto the ends of an EZ-curl bar and perform curls.
• The hanging dumbbells will make the movement very unstable and awkward, engaging various stabilizer muscles in addition to the bis. *Don't hit yourself in the face with the bar at the top.
• Concentration Curls
• 4 sets x 8 each arm
• Set bench at high incline, grab a dumbbell, stand behind bench and drape your arm over the top. Perform curls lowering the weight down the front pad, then curling back up to the top.
• Dips EMOTM
• 5 rounds: 8, 9, 10, 11, 12
• Use rings if you have them.
• Triceps Circuit
• 3 rounds
• Perform 10 reps of triceps pressdowns (AKA extensions) with the V-shaped bar, followed by 12 reps of overhead extensions with the rope, finished with 15 reps of triceps push-ups (hands either diamond or by sides pressing elbows back).

Niko Countouriotis
Fireman

Chest (9/17/13)

Chest

• Spiderman Push-ups
• 3 sets x 20 reps (10 each side)
• Perform a push-up bringing your right knee up to your right elbow as you descend. Straighten your leg as you rise, ending in the normal push-up position. Perform the next rep bringing the left knee to left elbow.
• Incline Bench
• 5 sets x 5 reps
• Increase weight as necessary to hit muscle failure at 5 reps.
•  Dumbbell Floor Press
• 5 sets x 8 reps
• Lying on the floor, have your partner hand you a set of dumbbells. Perform dumbbell presses lowering the weight down until your upper arms touch the floor. Pause briefly and press the weight back to full extension.
• Dumbbell Pullover + Wide Ring Push-ups
• 4 rounds x 10 + 15 reps
• Place upper back perpendicular across the bench. Grasp a single dumbbell in your hands and press straight up so the weight is over your chest. Maintaining the natural bend in your arms, lower the weight over your head, pause and pull the weight back up to full extension over your chest. You should feel your lats and tris engage as you lower and pull the weight.
• Immediately after completing 10 reps of pullovers, grasp the rings set 2" above the ground and perform 15 push-ups with a wide grip. 

Niko Countouriotis
Fireman 

•  

Back (9/12/13)

Back

• Deadhang Pull-ups
• 40 total
• Deadlifts
• 5 sets x 10 reps
•  Underhand Bentover Rows
• 4 sets x 12 reps
• Load barbell, grasp with underhand grip (palms facing away), bend at knees and waist, pull the bar up to xiphoid area.
• Seated Close-grip Rows
• 4 sets x 15 reps
• Inverted Rows
• 3 rounds: AMRAP for 20 sec
• Set barbell on rack about waist high, lay underneath and grab the bar, pull yourself up until chest touches. Complete as many reps as possible (AMRAP) in 20 seconds. 
• Keep your feet elevated to increase the difficulty, lower them as necessary throughout the 20 seconds to continue repping out.

Niko Countouriotis
Fireman

Arms (9/10/13)

Arms

• Explosive Curls
• 4 sets x 10 reps
• Load barbell with light weight, explode up in a curling motion throwing the bar into the air when your arms reach a 90 degree bend, catch and lower down.
• Barbell Curls
• 6 sets: 10, 10, 8, 8, 6, 4 reps
• Increase weight as necessary. Keep core tight and minimize swinging.
• Seated Cable Curls
• 3 sets x 15 reps
• Reclined Cable Curl
• 3 sets x 12 reps
• Attach straight bar to pulley, recline back so you are in a supine position, perform curls lowering the bar to full arm extension.
• Triceps Circuit
• 4 rounds of 10 + 10 + 10
• Perform 10 reps of triceps extensions with the V-shaped bar attached to a high pulley, followed immediately by 10 reps of isolated triceps extension* with right arm, then 10 with the left.
• *Isolated Triceps Extension: set cable pulley at eye level with no attachment, grasp rubber/plastic ball stopper on the cable with one hand, turn so your body is perpendicular to the machine and press the ball out from a 90 degree bend to fully extended arm. Flex triceps the entire time.
  
  

• Triceps Push-ups
• 50 total
• Hands can either be in diamond formation or at your sides keeping elbows tight to body.

Niko Countouriotis

Fireman

Chest (9/8/13)

Chest

• Hand Release Push-ups
• 3 sets x 20 reps
• Bench Press
• 5 sets x 10 reps
• Incline Dumbell Press
• 5 sets x 8 reps
• Cable Flyes/Wide Push-up
• 4 sets x 12 flyes + 10 wide push-ups

Niko Countouriotis

Fireman

Back (9/3/13)

Back

• Weighted Pull-ups
• 5 sets: 10, 8, 6, 4, 2
• Increase weight each set.
• Get chin over bar for rep to count.
• Seated Close-grip Rows*
• 4 sets x 8 reps
• Pulldowns*
• 4 sets x 12 reps
• Dumbbell Shrugs**
• 4 sets x 20 reps
• Dumbbell Flyes**
• 4 sets x 15 reps
• Ring Rows
• 60 total
• Elevate feet to increase difficulty

*Alternate Rows and Pulldowns
**Alternate Shrugs and Flyes

Niko Countouriotis
Fireman

Arms (9/1/13)

Arms

• Dips (Ring or Regular)
• 4 sets x 15 reps
• Standing Dumbbell Curls
• 5 sets x 6 reps each arm
• Go heavy
• Tricep Bench
• 5 sets: 12, 10, 1o, 10, 8
• EZ-Bar Curls w/ Bands
• 4 sets x 10 reps
• Load bar, loop band over both ends, stand in middle and perform curls
• Skull Crushers w/ Bands
• 4 sets x 10 reps
• Load bar, loop band over 1 end, under bench and over other end
• 21's
• 2 rounds
• Load barbell, perform 7 half-reps up, 7 half-reps down, then 7 full reps.

Niko Countouriotis
Fireman

Chest (8/30/13)

Chest

• Ring Push-ups
• 4 sets x 15 (or 60 total)
• Set rings 3" off ground, perform push-ups as usual
• Bench Press
• 7 sets: 10, 5, 2, 2, 2, 5, 10
• Play around with your 2RM. Try to hit 2, then add weight for next set and try 2 again. If you got those 2, add weight for third set or stay where you're at.
• Incline Dumbbell Press Dropset
• 4 sets x 10 + 10 more
• Perform same as flat bench dumbbell dropset (drop about 1/3 weight from first set and perform 10 more)
• Standing Cable Flyes
• 4 sets x 15

Niko Countouriotis
Fireman

Back (8/25/13)

Back

• Deadhang Pull-ups
• 4 sets x 10
• Deadlift
• 6 sets: 12, 10, 8, 6, 4, 4
• MAINTAIN PROPER FORM: hamstrings "loaded", core tight, chest up.
• Dumbbell Rows
• 4 sets x 12
• Wide-grip High-pulls (aka Upright Rows)
• 4 sets x 10
• Load barbell, place hands shoulder-width or wider, stand, pull bar up past nipple line focusing on pulling with your upper back (traps) and delts, slowly lower bar to waist and repeat.
• Close-grip Pull-ups
• 50 total
• Hang close-grip handle from pull-up bar, lean back slightly and pull yourself up until chest touches.
• Focus on pinching shoulder blades together and pulling with your traps/lats.

Niko Countouriotis
Fireman