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 

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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