Back
- Pull-ups
- Heavy Close-grip Rows
- 5 sets: 10, 8, 6, 6, 6 reps
- Place one end of barbell in a corner, load other end with weight, attach close-grip handle and perform rows pulling handle to your xiphoid area.
- Keep back straight and chest up.
- Bentover Rows
- 4 sets x 12 reps
- Load barbell, bend at knees and waist, perform rows keeping back straight.
- Pull-downs
- Reverse Flye/Shrug Combo
- 3 rounds
- Perform 15 reverse flyes with light dumbbells, followed immediately by 15 shrugs with heavy dumbbells.
Niko Countouriotis
Fireman
Arms
- Chin-ups
- 1 round
- Perform 10 chin-ups every minute on the minute for 5 minutes
- If you can't complete 10 within the given minute at any time, add 10 burpees at the end (i.e. you only complete 8 within the 5th minute, you owe 10 burpees. If you don't get all 10 in the 4th AND 5th minutes, you owe 20. Etc.)
- Heavy Curls
- 5 set x 5 reps
- Either EZ curl or straight bar; you pick.
- Seated Hammer Curls
- 4 sets x 10 each arm
- You're using dumbbells for these. Don't swing in the seat - concentrate on the bis.
- Dumbbell Skull Crusher (Supine)
- Tri Extensions w/ Rope
- Dips
- 1 round
- Perform the same as chin-ups above, but 15 reps every minute for 5 minutes.
- Use rings if you've got them.
- Same consequences if you don't complete 15 reps each minute.
Niko Countouriotis
Fireman
Chest
- Banded Push-ups
- 60 total
- With a resistance band wrapped around your back, hold the ends in your hands and assume the push-up position. Perform push-ups as usual - the band will increase the resistance you feel as you push up into full extension.
- Superset Bench
- 5 sets x 6 wide, 6 regular
- Perform 6 reps of wide-grip bench, rack the weight and reposition hands to normal width, perform 6 more.
- Use moderately heavy weight; perform the 6 wide reps slowly to get max benefit.
- Incline Bench
- Dumbbell Flyes
- Ring Push-ups
Niko Countouriotis
Fireman
Back
- Ring Rows
- 3 sets x 20 reps
- Elevate feet for added difficulty
- Pulldowns
- Deadlift
- 5 sets x 10 reps
- Use proper form!
- Dumbbell Row
- 4 sets x 15 reps each arm
- Reverse Cable Flye
Niko Countouriotis
Fireman
Arms
- Flexed Arm Hold
- 3 minutes total
- With a chin-up grip (palms facing toward you), pull yourself up until chin passes height of bar. Hold yourself in that position for as long as possible, focusing the effort on your biceps. Keep a running clock in view to track your progress until you drop below a 90 degree bend in your arms. Stop the count and rest until you're ready to rack up more time.
- Continue until you compile 3 minutes of work.
- EZ-bar Curls
- 5 sets: 10, 8, 6, 6, 6 reps
- Partner Curl Ladder
- 1 round to 10 and back
- Load barbell with light weight, stand across from partner, perform 1 rep. Pass barbell to partner who performs 1 rep, then passes it back to you for 2 reps. Continue this trend until both perform 10 reps, then work your way back down the ladder to 1 rep.
- If no partner: Perform the sequence in front of a rack, keeping a running clock. Rack the weight after each round and rest the amount of time it took to perform that round.
- Flexed Triceps Hold
- 3 minutes total
- Set rings at waist level, mount them as you would to perform a ring dip, maintaining flexed triceps (holding yourself at the top position) keep a running count until you compile 3 minutes in that position.
- Stop the count every time your arms begin to bend.
- Seated Skull Crusher
- 4 sets x 12 reps
- From a seated position, lift EZ-curl bar straight overhead (or have partner assist). Lower the bar backwards by bending your arms at the elbows, keeping your upper arms fixed in a position perpendicular to the ground. Pause when your arms reach 90 degrees then press the weight back up until your triceps are locked at full extension.
- Avoid bowing your elbows outward at any point.
- Concentrated Triceps Extension w/ Rope
- 4 sets x 15 reps
- Attach rope to pulley set at highest level. With back against the machine, perform triceps extensions keeping your core tight and concentrating all the effort on your triceps muscles.
Niko Countouriotis
Fireman
Chest
- Hand-release Push-ups
- 3 sets x 20 reps
- Perform a push-up lowering yourself all the way until your chest touches the floor, momentarily lift your hands from the floor, then push back down lifting yourself and completing the push-up.
- Incline Bench
- 5 sets:
- 12 reps @ 60% of 1RM
- 10 reps @ 65%
- 8 reps @ 70%
- 6 reps @ 75%
- 4 reps @ 80%
- Base weight off your most recent 1RM (1 rep max)
- Dumbbell Bench (Dropset)
- 4 sets x 6, then 10
- Perform 6 reps with heavy dumbbells, drop to about 2/3 that weight and perform 10 more (i.e. 80lbs x 6, then 55 x 10)
- Dumbbell Pullover
- 4 sets x 15 reps
- Secure 1 moderate weight dumbbell, lay perpendicular across bench with your upper back centered, feet planted firmly on the ground and butt lifted in the air to maintain a straight spine. Perform pullovers by lowering the weight overhead with straight arms until you feel a good stretch in your pecs, pause, then raise the weight back up until it's directly over your xiphoid. Focus effort on chest, flexing it throughout entire movement.
- Protect shoulders by not lowering weight too low below your head.
- Wide-grip Push-up
Niko Countouriotis
Fireman
Back
- Pull-ups
- 3 sets x 10 reps
- Try to maintain deadhang throughout
- Underhand Bentover Rows
- 4 sets x 10 reps
- Load EZ-curl bar or barbell, grasp underhand (palms facing up), bend over and pull weight up to belly button while pinching shoulder blades together.
- Keep spine straight and core tight.
- Close-grip Pulldowns
- 4 sets x 12 reps
- Set pulley high, attach close-grip handle, pull handle down to chest and pinch shoulder blades.
- Face Pulls
- 4 sets x 15 reps
- Set pulley at face level, attach rope, pull rope toward face trying to touch the center to your nose (without busting your face).
- Pull-ups
- 3 sets x 15 reps
- Do what you have to to get your chin over the bar for 15 reps.
Niko Countouriotis
Fireman
Arms
- Chin-ups
- 5 sets: 10, 9, 8, 7, 6
- Keep rest to a minimum.
- Dips
- 5 sets: 10, 9, 8, 7, 6
- Bench, bars, rings - use whatever you have available.
- Straight Bar Triceps Extension
- 4 sets x 8 reps
- Set pulley to highest level, attach straight bar, perform triceps extension keeping chest up and core tight.
- Straight Bar Cable Curls
- 4 sets x 8 reps
- Set pulley to lowest level and perform curls keeping chest up and core tight.
- Standing Curls Superset
- 4 sets x 10, then 10
- Perform 10 reps of standing curls with barbell, then perform 10 more standing curls with dumbbells immediately after.
- You should be at muscle failure by first 10th rep, then again by next 10th rep
- Playing Card Triceps Push-ups
- 15 cards
- If no cards, 100 total.
- Hands can either be in diamond position or at your sides keeping elbows tight to body.
- Ace = 15.
Niko Countouriotis
Fireman
Chest
- Spiderman Push-ups
- 3 sets x 20 reps
- From push-up position, lower yourself down while simultaneously lifting right knee and bringing it to right elbow. Push yourself up while returning right leg back to normal push-up position. Now perform the push-up bringing left knee to left elbow and back.
- Each push-up equals 1 rep (you will perform 10 each side per set)
- Incline Dumbbell Press
- 5 sets: 10, 8, 8, 6, 6 reps
- Increase weight each set
- Bench Press w/ Bands
- 5 sets x 10 reps
- Loop band over end of barbell, under bench and on other end.
- You should be at muscle failure by 10th rep. If not, increase weight.
- Wide-grip Bench
- 3 sets x 15 reps
- Keep your elbows bowed out and focus everything on your pecs. Visualize them filling with blood as you lower the bar down each rep. Push with only your pecs as you force the weight upward.
- Cable Flyes
- 3 sets x 15 reps
- Set pulleys high and attach handles. Pull handles together in front of you, again focusing everything into your chest. Pause at full contraction and flex your pecs, then release the weight back.
Niko Countouriotis
Fireman
