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*
- Bentover Dumbbell Row*
- Reclined Pulldown**
- 4 sets x 8 reps
- Perform pulldowns leaning slightly back, focusing the effort on your lats and upper back.
- Reverse Dumbbell Flye**
- 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
- 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
- Spiderman Push-up
- 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
- Banded Incline Press
- 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
- Renegade Row
- Close-grip Pulldown
- Deadlift
- Seated Straight-bar Row*
- Reverse Dumbbell Flyes*
*Alternate sets of Rows and Flyes to expedite.
Niko Countouriotis
Fireman
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
- Triceps Extensions w/ Rope
- Weighted Chin-up
- 4 sets x 10 reps
- Hang weight from waist with belt/chain/webbing.
- Heavy Barbell Curl
- Seated Dumbbell Curl
Niko Countouriotis
Fireman
Chest
- Hand-release Push-up
- 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
- Wide-grip Banded Bench Press
- Ring Flyes
Niko Countouriotis
Fireman
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
- 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
- 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
- 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
Niko Countouriotis
Fireman
