Back
- Circuit #1
- 4 rounds
- Pull-up x 6 reps
- Ring Row x 8 reps
- Reverse DB Flye x 10 reps
- Corner Row
- 5 sets: 12, 10, 8, 8, 8 reps
- Weighted Pull-up
- 5 sets: 12, 10, 8, 8, 8 reps
- Circuit #2
- 4 rounds
- Ring Row x 6 reps
- Reverse DB Flye x 8 reps
- Bentover DB Row x 10 reps
Niko C.
Fireman
Arms
- Partner Pyramid Curl
- 2 rounds
- Partner 1 performs all odd numbers up to 10 and back down.
- Partner 2 performs all even numbers.
- Switch for round 2.
- Rope Extension
- Heavy Dumbbell Curl
- Heavy Skull Crusher
- Banded Curl
- Partner Pyramid Dip
- 2 rounds
- Try different variations: ring, bench, dip bar, etc.
- Like before, up to 10 and back down.
Niko Countouriotis
Fireman
Chest
- Manmaker
- Dumbbell Bench Dropset
- 4 sets x 10+10 reps
- Perform 10, drop weight and perform 10 more.
- Negative Incline Bench
- 4 sets x 8 reps
- Lower bar down to chest on a 5 count then explode up to full extension.
- Cable Flye
- Wide Push-up
Niko Countouriotis
Fireman
Back
- Burpee Pull-up
- 4 sets x 10 reps
- Perform a burpee under the bar and end it with a pull-up.
- Bentover Barbell Row
- Pulldown
- Single Arm Dumbbell Row
- 4 sets x 15 reps each arm
- Single Arm Reverse Cable Flye
- 4 sets x 15 reps each arm
Niko Countouriotis
Fireman
Arms
- Slow Bench Dip
- 3 sets x 10 reps
- Perform dips on a 5 count down, 5 count up.
- Triceps Bench
- Barbell Skull Crusher
- Barbell Curl
- Seated Dumbbell Curl
- Chin-up
Niko Countouriotis
Fireman
Courtesy of WyckofFit
Chest
- Ring Push-up
- Bench Press
- 5 sets: 12, 10, 10, 8, 8 reps
- Dumbbell Incline Press
- Cable Flye
- Push-up
- 50 total
- Completed with as little rest as possible.
Niko Countouriotis
Fireman
Back
- Inverted Row Negative
- 4 sets x 5 reps
- 10 count on the way down.
- Deadlift
- 6 sets x 10 reps
- Start at a reasonable weight and add weight each set.
- Close-grip Row
- Dumbbell Bentover Row
- Pull-up
Niko Countouriotis
Fireman
Arms
- Chin-up
- 5 rounds: 10, 11, 12, 13, 14 reps EMOTM
- EMOTM = every minute on the minute.
- Unstable Curl
- 4 sets x 10 reps
- Hang dumbbells from ends of curl bar.
- Bench Concentration Curl
- 4 sets x 12 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.
- Dip
- 5 rounds: 8, 9, 10, 11, 12 EMOTM
- 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
- Plyo Push-up
- 4 sets x 10 reps
- Perform explosive push-ups onto an object 2-4" high, then back down to the floor.
- Bench Press
- 6 sets: 12, 8, 4, 4, 8, 12 reps
- Bent-arm Push-up Hold
- 2 minutes total
- From a push-up position, lower yourself until arms make a 90 degree bend. Hold that position for time, accumulating a total of 120 seconds. If your chest touches the ground or you move above 90 degrees, stop the count and rest.
- This is an isometric movement so focus all your effort on flexing the pecs.
- Incline Wide Dumbbell Press*
- 4 sets x 10 reps
- Perform incline presses while keeping elbows bowed out to the sides.
- Incline Dumbbell Flye*
*Recommended to superset wide press followed immediately with flyes.
Niko Countouriotis
Fireman
Back
- Renegade Row
- Underhand Bentover Row
- 5 sets: 16, 14, 12, 10, 8 reps
- Pulldown
- 5 sets: 16, 14, 12, 10, 8 reps
- Barbell High Pull
- Dumbbell Shrug
Niko Countouriotis
Fireman
Arms
- Explosive Curl
- Cable Curl
- 4 sets x 15 full + 15 short reps
- Perform 15 full rep curls with the straight bar. When you reach the top of the 15th rep perform another 15, this time only lowering the bar a third of the way down and back up.
- Bentover Concentration Curl
- 4 sets x 10 reps each arm
- Grab a light dumbbell and from a standing position, bend at the waist and let your arm hang. Perform curls from this position, focusing all the effort on your biceps.
- Overhead Rope Extension
- Triceps Extension w/ Straight bar
- 4 sets x 15 full + 15 short reps
- Perform the same as cable curl.
- Triceps Push-up
- 50 total
- Rest as little as possible throughout.
Niko Countouriotis
Fireman
Chest
- Ring Push-up
- Incline Bench Rest/Pause
- 4 sets x 10 reps + AMRAP
- Perform 10 reps getting close to failure by last one, then rack the bar. Rest exactly 15 seconds, then perform as many more reps as possible.
- Bench Press Superset
- 4 sets x 10 reps barbell + 10 reps dumbbell
- Perform 10 reps of barbell bench press, followed immediately by 10 reps of dumbbell bench.
- High Cable Flye
- 4 sets x 15 reps
- Set pulley at highest level and perform flyes pulling the weight in a downward motion so your hands touch below waist level. Flex pecs throughout.
Niko Countouriotis
Fireman
Back
- Row
- 4 rounds: 100m as fast as possible
- Weighted Close-grip Pull-up
- 5 sets x 10 reps
- Attach close-grip handle to bar and perform weighted pull-ups.
- Seated Row (High Pull)
- 4 sets x 12 reps
- Perform seated rows with a straight bar, pulling the bar high on the chest (nipple line or higher) focusing effort on upper back.
- Inverted Row*
- Good Morning*
*Alternate exercises each set to expedite.
Niko Countouriotis
Fireman
Arms
- Bench Dip
- Barbell Curl
- 4 sets: 20, 15, 10, 5 reps
- Increase weight substantially each set.
- Triceps Extension w/ V-bar
- 4 sets: 20, 15, 10, 5 reps
- Concentration Curl
- 4 sets x 10 reps each arm
- Seated with a dumbbell, place elbow in inner thigh and concentrate all effort on biceps.
- Ring Triceps Push-up
- 40 total reps
- Set rings 2" off ground, shoulder width apart. Keep rings in tight to sides and perform push-ups driving your elbows back towards your feet as you descend and keeping them into your sides as you raise back up.
- Cable Curl Burnout
- 2 rounds: 50 total reps
- Perform 10 reps at a given weight, decrease by 1 or 2 plates and perform 10 more. Continue decreasing weight each set of 10 for a total of 5 different weights (50 total reps).
Niko Countouriotis
Fireman
Chest
- Dragon Walk
- Bench Press
- 10 rounds: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
- Try to increase weight each set, even if only a couple pounds.
- Incline Dumbbell Press + Cable Flye Superset
- 4 rounds: 8 + 8 reps
- Set bench at an incline in center of cable machine. Perform 8 reps of incline press with dumbbells followed immediately by 8 reps of cable flyes.
- Wide Push-up
- 3 rounds
- Hold wide push-up position for 30 seconds (body in a straight line with tight core), then perform as many reps as possible until failure.
Niko Countouriotis
Fireman
Back
- Leg Raise to "L" Pull-up
- 4 sets x 10 reps
- Hang from pull-up bar. Keeping core tight and knees locked, raise legs to 90 degrees (your body now forms an "L"). Perform complete pull-up in this position and once you're back in the hanging position, lower your legs down. This equals 1 rep.
- Deadlift
- 5 sets: 10, 9, 8, 7, 6 reps
- Warm-up sufficiently prior to beginning deadlifts. Use proper form.
- Pulldown
- Straight-arm Lat Pulldown
- 4 sets x 10 reps
- Attach
straight bar to high pulley. Standing in front of machine, grasp bar
with wide grip and pull bar down to hips keeping arms straight and
locked out the entire time.
- Perform alternately with regular pulldowns.
- Ring Row
- 4 sets x 10 reps
- Elevate feet for added difficulty.
Niko Countouriotis
Fireman
Arms
- Tabata Chin-up
- 4 minutes (8 x :30 rounds)
- With a running clock, perform as many chin-ups as possible in 20 seconds, then rest for 10 seconds. As soon as rest period is up, continue chin-ups for another 20 seconds, followed by 10 seconds rest. Do this 6 more times (for a total time of 4 minutes).
- Seated Dumbbell Curl
- Isometric Banded Barbell Curl
- 5 sets x 5 reps
- With band(s) attached to barbell, curl bar up until arms reach 90 degrees. Hold in this position for a 10-count flexing biceps throughout, then lower. This equals 1 rep.
- Slow Barbell Skull Crusher
- 5 sets x 5 reps
- With band(s) attached to barbell and routed under bench, perform skull crushers to a 10-count (5 count down, 5 count up).
- Rope Extension
- Tabata Dip (w/ extra rest)
- 4 minutes (4 x 1:00 rounds)
- With a running clock, perform as many dips as possible in 20 seconds, then rest 40 seconds. At 1:00 begin next round of 20 seconds work, 40 seconds rest. Continue for 2 more rounds.
Niko Countouriotis
Fireman
Chest
- Weighted Hand-release Push-up
- 3 sets x 15 reps
- Wear a vest or have partner place a 25lb plate on your back.
- Dumbbell Bench Dropset
- 4 sets x 6+6 reps
- Perform 6 reps with heavy dumbbells, then drop 20% and immediately perform 6 more.
- Banded Wide-grip Bench
- Incline Bench
- Wide Ring Push-up
- 45 total
- Set rings wider than normal and about 2" off ground. Perform push-ups keeping arms out wide to engage more of the chest. Be careful to not put too much pressure on your shoulders.
Niko Countouriotis
Fireman
Back
- Row
- 1000m in under 4 min
- If no rower:
- Inverted Row: 100 total reps with bar set around 4' high.
- Deadhang Pull-up
- 40 total
- Swing as little as possible, concentrating effort on lats.
- Heavy Corner Row
- Bilateral Dumbbell Row
- 4 sets x 10 reps
- While holding a pair of dumbbells, bend knees and waist and row weights up to sides.
- Dumbbell Reverse Flye
Niko Countouriotis
Fireman
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 10 reps
- Use a pair of dumbbells in place of bar. Keep elbows in line as much as possible.
- Barbell Curl
- 5 sets: 12, 11, 10, 9, 8 reps
- Rope Extension
- Concentration Curl
- 4 sets x 12 reps each arm
- Seated holding a dumbbell, press elbow into inner thigh and perform curls focusing all effort on biceps.
- Triceps Push-ups
Niko Countouriotis
Fireman
Chest
- Deficit Push-up
- 50 total
- Perform push-ups on dumbbells in order to get additional depth.
- Bodyweight Bench Press
- 5 rounds: AMRAP
- A good score is 10+ reps and staying within 1-2 reps of each previous round.
- If you can't complete at least 4 reps at bodyweight, load bar with a weight you can perform 8-10 reps with and perform 5 rounds of AMRAP.
- Negative Dumbbell Flye
- 4 sets x 10 reps
- Lower weights out to sides on a 5-count, then press them back up into starting position.
- Incline Dumbbell Press
- Metronome Push-up
- 4 rounds: AMRAP
- Set metronome to 80bpm and perform as many reps as possible til failure.
Niko Countouriotis
Fireman
Back
- Ring Pull-up
- 5 sets: 10, 9, 8, 7, 6 reps
- Set rings just above arm's reach, grasp and perform pull-ups trying to get chin above level of hands.
- If no rings: Deadhang Pull-up.
- Seated Close-grip Row
- 5 sets: 10, 9, 8, 7, 6 reps
- Underhand-grip Pulldown
- 5 sets: 10, 9, 8, 7, 6 reps
- Grasp bar in an underhand (palms facing you) grip and pull low to your chest. Lean back slightly as you pull the bar down.
- Good Morning/Face-pull Superset
- 3 sets x 12 reps of each
- Perform 12 x good mornings followed immediately by 12 x face-pulls.
Niko Countouriotis
Fireman
Happy Independence Day.
Arms
- Chin-up
- Barbell Curl
- Seated Dumbbell Curl Dropset
- 1 round: 7, 7, 6 reps
- 1 round: 8, 6, 5 reps
- Choose weight heavy enough to reach failure by first set, drop 1/3 weight to perform second set, drop 1/3 and complete last set (i.e. 60lbs, 40lbs, 25lbs).
- Triceps Extension w/ V-bar
- 1 round: 8, 6, 5 reps
- 1 round: 7, 7, 6 reps
- Follow same pattern as dumbbell curls.
- Barbell Skull Crusher
- Dip
Niko Countouriotis
American
Chest
- Ring Push-up
- 25 unbroken
- Drop to your knees if you have to, but make sure to get all 25 reps without resting.
- Bench Press
- 7 sets: 10, 9, 8, 7, 6, 5, 4 reps
- Increase weight each set.
- Wide Incline Dumbbell Press
- 7 sets: 4, 5, 6, 7, 8, 9, 10 reps
- Lower dumbbells wider than you normally would and decrease weight each set.
- Cable Flye
Niko Countouriotis
Fireman
Back
- Close-grip Inverted Row
- 4 sets x 15 reps
- Attach close-grip handle to middle of barbell and lay underneath. Perform rows pulling yourself up until chest touches handle.
- Pulldown
- 5 sets: 10, 9, 8, 7, 6 reps
- Dumbbell Row
- 4 sets x 10 reps each side
- Bentover Row
- Barbell Shrug
- 3 rounds x Max Reps
- Load barbell with weight you can perform between 10-15 reps with. Perform as many reps as possible.
Niko Countouriotis
Fireman
Arms
- Drag Curl
- 3 sets x 10 reps
- Load barbell with light weight, perform curl by drag the bar up your torso while pushing elbows back.
- Standing Dumbbell Curl
- 6 sets: 10, 9, 8, 7, 6, 5 reps
- Choose which weights you will use to perform 5 reps, then count down from there to figure out which weights to use for other sets.
- i.e. 60lbs for 5 reps = 55lbs for 6, 50lbs for 7, 45lbs for 8, 40lbs for 9, and 35lbs for your initial set of 10 reps.
- Slow Rope Extension
- 3 sets x 10 reps
- Perform slow triceps extensions with rope pressing the weight down over 2-3 seconds and raising back up 2-3 seconds.
- Skull Crusher
- 6 sets: 10, 9, 8, 7, 6, 5 reps
- Increase weight each set.
- Cable Curl Burnout
- 3 rounds: 8 reps @ 4 weights
- Perform 8 reps, drop weight perform 8 more, drop weight perform 8 more, drop weight perform last 8 reps.
- Kickback Burnout
- 3 rounds: 10 reps @ 3 weights
- Perform 10 reps of dumbbell kickbacks, drop to lighter dumbbell and perform 10 more, drop to lighter dumbbell and perform last 10 reps.
- Work right arm for all 3 weights, then switch to left arm.
Niko Countouriotis
Fireman
Chest
- Dragon Walk
- Dumbbell Bench
- 5 sets: 10, 10, 8, 8, 6 reps
- Heavy Floor Press
- 5 sets x 5 reps
- Pause briefly when your upper arms touch floor.
- Incline Cable Flye
- Metronome Push-up
- 3 rounds x Max Rep
- Download a metronome app, set it for 60bpm, perform push-ups to the cadence: down on first tic, up on second.
Niko Countouriotis
Fireman
Back
- 1:00 Row for Calories
- 2 rounds: as many calories as possible
- If no rower: set seated row with light weight and perform 2 rounds of 30 reps.
- Deadlift
- Warm-up, then 5 sets: 5, 4, 3, 2, 1 rep
- Make sure to warm-up properly and utilize good form. Don't hit failure each set by using max weight, instead perform at 90-95% (i.e. if your 5 rep max is 250lbs, use 225-235lbs).
- D-Handle Pulldown
- 4 sets x 12 reps
- See image:
- Reverse Flye w/ Pause
- 4 sets x 10 reps
- Perform reverse dumbbell flyes pausing briefly at the top of the movement.
- Inverted Row
- 4 sets x 15 reps
- Elevate feet until you can no longer touch your chest to the bar. Then, drop feet to floor and continue. The more you bring your feet underneath you, the easier the movement becomes.
Niko Countouriotis
Fireman
Arms
- Dip
- 3 sets x 10 reps
- Perform dips slowly.
- Banded Triceps Bench*
- 5 sets: 12, 10, 10, 10, 8 reps
- Loop bands over ends of barbell and perform presses by keeping arms tight to your sides, pointing your elbows down towards your feet the entire time. Focus all effort on your tris.
- Lying Dumbbell Triceps Extension*
- 5 sets: 12, 10, 10, 10, 8 reps
- Lay on floor with a pair of dumbbells pressed straight up. Keeping upper arms straight up (perpendicular to floor), lower weights down toward your head until your arms break 90 degrees, then press back up focusing effort on tris.
- Chin-up
- 3 sets x 10 reps
- Perform chin-ups slowly.
- Banded Barbell Curl**
- 4 sets: 12, 10, 10, 8 reps
- Seated Dumbbell Curl**
- 4 sets: 12, 10, 10, 8 reps
*Alternate exercises each set between tri bench and extensions.
**Alternate exercises each set between banded curl and dumbbell curl.
Niko Countouriotis
Fireman
Chest
- Plyo Push-up
- 4 sets x 15 reps
- Stack a couple weight plates or find other objects about 4" high and place them where your hands would go on wide push-ups. Perform push-ups by exploding up from the floor and lifting your hands up onto the 4" objects. With hands on objects, perform another push-up exploding up and landing with hands on floor.
- Bench Press
- 5 sets x 5 reps
- Try to get full depth by touching the bar to your chest each rep.
- Incline Dumbbell Press w/ Rotation
- 4 sets x 10 reps
- Perform incline press with dumbbells rotating the bottom of the weights inward at the top so the heels of your hands face each other (palms toward you). Focus on flexing the chest at the top position.
- Banded Wide-grip Burnout
- 3 rounds
- Attach bands to barbell and load with several 5 or 10 lb plates. Perform 8 reps, drop a plate from each side and perform 8 more. Repeat 2 more times for a total of 4 different weights (32 reps total).
Niko Countouriotis
Fireman
Back
- Weighted Pull-up Negative
- 5 sets x 5 reps
- Attach weight to waist and pull yourself up until chin passes the bar. Slowly lower yourself down while counting to 5.
- Adjust amount of weight as needed or just use body weight.
- Corner Row
- 5 sets: 12, 12, 10, 10, 8 reps
- Reclined Pulldown
- 5 sets: 12, 12, 10, 10, 8 reps
- Perform pulldowns by leaning back slightly (45 to 60 degrees) and pulling bar to chest.
- Face Pull
- 5 sets: 12, 12, 10, 10, 8 reps
- Shrug Burnout
- 2 rounds of 10 reps at 5 different weights (50 total reps per round)
- Pick a heavy set of dumbbells and perform 10 shrugs. Immediately drop to a lighter set and perform 10 more. Continue this pattern for a total of 5 different sets of dumbbells (50 reps).
Niko Countouriotis
Fireman
Arms
- Partner Pyramid Curl
- 1 round: 1 to 10, 10 to 1
- Load EZ curl bar, perform 1 rep, hand weight to partner who performs 2 reps. Continue passing weight until both partners perform 10 reps then count back down to 1.
- Partner Pyramid Skull Crusher
- 1 round
- Partners lay head to head on floor (or on 2 benches if available) and perform in the same manner as curls, passing the weight back and forth.
- If no partner: perform odd number reps up to 10, then even numbers on the way back down, resting as needed throughout.
- Seated Dumbbell Curl
- Triceps Extension w/ V-bar*
- Overhead Triceps Extension w/ Rope*
- Standing Hammer Curl
- 4 sets x 10 reps
- If you have access to hammer curl bar, use it. If not, dumbbells are fine.
*Alternate exercises each set.
Niko Countouriotis
Fireman
Chest
- Hand Release Push-up
- Bench Press Pause
- 5 sets: 8, 7, 6, 5, 4 reps
- Bring the bar all the way to your chest and pause briefly before explosively pressing it back up to full extension.
- Incline Bench Rest-Pause*
- 3 sets: 12 reps + AMRAP
- Perform 12 reps of incline press, rack the weight and rest for 15 seconds, then perform as many more reps as possible.
- Cable Flye Rest-Pause*
- 3 sets: 12 reps + AMRAP
- Perform 12 reps of cable flyes, rack the weight and rest for 15 seconds, then perform as many more reps as possible.
- Wide Ring Push-up
- 4 sets x 15 reps
- Set rings wide and perform push-ups. Drop to knees if necessary.
*Alternate between exercises to expedite if working out with multiple people.
Niko Countouriotis
Fireman
Back
- Ring Row
- Pulldown Pause
- 4 sets x 8 reps
- Perform pulldown pausing for a 2 count at the bottom of the movment.
- Seated Wide-grip Row
- Cable High Pull
- 4 sets x 12 reps
- Attach straight bar to low pulley, grab bar with hands about 6" apart, pull bar up to chin keeping your elbows high and wide.
- Straight-arm Lat Pulldown
- 3 sets x 15 reps
- Attach straight bar to high pulley. Standing in front of machine, grasp bar with wide grip and pull bar down to hips keeping arms straight and locked out the entire time.
Niko Countouriotis
Fireman
Arms
- Supine Cable Curl
- 3 sets x 25 reps
- Attach straight bar to low pulley with light weight and lay all the way back. Perform curls in a supine position allowing good extension at the bottom.
- Pause Curl
- 4 sets x 8 reps
- Load EZ curl bar and perform standing curls pausing for a 2-count at the top (fully flexed) position of the movement.
- Rope Extension
- 3 sets x 25 reps
- Light weight, full extension at the bottom with a good flex of the triceps.
- Pause Skull Crusher
- 4 sets x 8 reps
- Using EZ curl bar, perform skull crushers pausing at the flexed (down) portion of the movement.
- Concentration Curl
- 4 sets x 12 reps each arm
- Ring Dip
- 4 sets x 12 reps
- No Rings: Regular Dips x 15 reps.
Niko Countouriotis
Fireman
Chest
- Explosive Bench Press
- 4 sets x 10 reps
- Load bar with light weight, lower slowly to chest, explode up from bottom position. Try to get the bar to release from the hands in a controlled manner at the very top of the movement. *Don't lose control of the bar or throw it high in the air.
- Bench Press Ladder
- 5 sets: 6, 5, 4, 5, 6 reps
- Increase weight down to 4 reps, then try to match those weights as you ascend the ladder.
- Iso Dumbbell Floor Press
- 4 sets x 10 reps each arm
- Lay flat on floor and have partner hand you dumbbells. Keep non-working arm at full extension as you bring the other down until the triceps touches the floor, then press back up. Alternate as needed completing 10 reps on each arm.
- Incline Cable Press
- 4 sets x 12 reps
- Set bench at an incline in center of cable machine. Attach D-handles to low pulleys and perform presses.
- Ring Superman + Flye
- 4 sets x 5 + 5 reps
- Set rings 3" from floor and perform Supermen by extending the rings in front of you until you are in a fully extended plank position, then pull rings back to starting position. *This exercise places a lot of stress on the shoulders and possibly low back, so staying on your knees is recommended.
- Perform flyes by extending the rings out to the sides, lowering yourself to the ground, then pulling them back in to starting position.
- Alternate as necessary between the two exercises.
Niko Countouriotis
Fireman
Back
- Warm-up
- Row 1:00 for as many calories as possible.
- Subtract number of calories rowed from 50 and perform that many Man-Makers.
- i.e. Rowed 25 calories, perform 25 Man-makers. Rowed 32 calories, perform 18 MM.
- https://www.youtube.com/watch?v=gczI5sINn9U&feature=kp (Full squat isn't necessary)
- No Rower: Man-Maker 4 sets x 8 reps
- Deadlift/Bentover Row Combo
- 4 sets x 12 + 12 reps
- Perform 12 deadlifts followed immediately by 12 bentover rows with the same weight.
- Only rest between should be to change hand position if needed.
- Cable High Pull
- 4 sets x 12 reps
- Attach straight bar to low pulley, grasp center of bar and pull up to chin level.
- Face Pull
- 4 sets x 12 reps
- Attach rope to pulley set at face level, pull center of rope to face.
- Deadhang Pull-up
- 5 sets: 10, 8, 6, 4, 2 reps
Niko Countouriotis
Fireman
Arms
- Ring Dip/Chin-up Combo
- 6 sets: 5/5, 6/6, 7/7, 8/8, 9/9, 10/10 reps
- Perform 5 ring dips followed by 5 chin-ups, then 6 and 6, 7 and 7, etc.
- Keep rest between sets to a minimum.
- Banded Barbell Curl
- Triceps Extension
- Reclined Dumbbell Curl
- 4 sets x 8 reps each arm
- Perform curls with seat set at slight recline to allow for full extension of the arms.
- Cable Kickback
- 4 sets x 12 reps each arm
- Perform kickbacks with low pulley by grasping the stopper ball on the cable and extending you arm back fully, flexing the triceps at the top.
Niko Countouriotis
Fireman
Chest
- Hand Release Push-up (HRPU)
- 50 total
- Perform a push-up, pause when your chest touches the ground and briefly lift your hands.
- Banded Incline Bench
- Dumbbell Bench
- Wide-grip Bench
- HRPU
Niko Countouriotis
Fireman
Back
- Close-grip Pull-up
- 4 sets x 10 reps
- Hang close-grip handle from pull up bar. Try to touch chest to handle.
- Underhand Bentover Row
- 5 sets: 12, 10, 8, 6, 4 reps
- Use palm-up grip and pull barbell to xiphoid.
- Corner Row
- 5 sets: 12, 10, 8, 6, 4 reps
- Attach close-grip handle to weighted end of barbell, other end placed in corner. Pull to xiphoid.
- Pulldown
- 5 sets: 12, 10, 8, 6, 4 reps
- One-arm Reverse Cable Flye
- 4 sets x 12 each arm
- Attach D-handle to low pulley, perform reverse flyes one arm at a time.
Niko Countouriotis
Fireman
Arms
- Chin-up
- EZ-Bar Curl
- 5 sets: 12, 10, 8, 6, 4 reps
- Pause Bench Dip
- 4 sets x 10 reps
- Pause for a 2 count, both at the top and the bottom of each rep.
- EZ-Bar Skull Crusher
- Dumbbell Curl*
- 5 sets: 12, 10, 8, 6, 4 reps
- Kickback*
*Alternate these exercises every set keeping rest to a minimum.
Niko Countouriotis
Fireman
Chest
- Deep Ring Push-up
- 3 sets: 10, 15, 10 reps
- Set rings a little higher and get as deep as you can on the push-up to really get a good stretch across your chest. Be careful not to injure your shoulders.
- Bench Press
- 5 sets x 5 reps
- Perform the first set a little light and pause at the bottom of the rep (with weight on chest). Go heavy on the remaining sets but try to touch the bar to your chest every rep.
- Incline Press
- 4 sets x 8 reps
- Try to get nice and deep on these sets as well.
- Incline Wide Dumbbell Press*
- 4 sets x 10 reps
- Perform presses taking weights out wide, but not quite as wide as a flye.
- Wide-grip Push-up*
*Alternate these exercise each set keeping rest to a minimum.
Niko Countouriotis
Fireman
Back
- Ring Row + Pull-up
- Deadlift
- Close-grip Corner Row
- Reverse Dumbbell Flye
Niko Countouriotis
Fireman
Arms
- Chin-up
- Seated Zottman Curl
- 4 sets x 10 reps
- Curl dumbbells up, turn hands over, lower weights down focusing on forearms.
- Cable Burnout
- 4 sets x 8 reps @ 4 different weights
- Perform cable curl for 8 reps, drop weight and perform 8 more. Continue 2 more times for a total of 32 reps.
- Overhead Triceps Extension w/ Rope
- Kickback
- 4 sets x 12 reps each arm
- Triceps Push-up
- 2 rounds of 50 total reps
- If working out with partners, perform a total of 100 reps sharing the work across the group. Try to stay in push-up position while one person works.
Niko Countouriotis
Fireman
Chest
- Dragon Walk
- 3 rounds x 50'
- If unsure, search the blog or Youtube it.
- Floor Press
- 5 sets x 6 reps
- Lay on floor and perform bench press. Pause slightly at the bottom of the rep (when arms touch the floor) and press back up explosively.
- Banded Bench
- 5 sets x 6 reps
- Focus on getting depth (touch your chest) with each rep. Go lighter if you have to to get full depth.
- Inclined Cable Flye
- 4 sets x 10 reps
- Set bench at a 60 degree incline in center of machine and perform flyes focusing on pinching pecs together at top of rep.
- Declined Push-up
- 4 sets x 12 reps
- Elevate feet about 3' off ground and perform push-ups on top of weights or something else that raises hands about 6" from floor. Keep back straight, get as deep as you can and lower/raise hips and shoulders together.
Niko Countouriotis
Fireman
Back
- Inverted Row
- Narrow-grip Pulldown
- 4 sets x 10 reps
- Use D-handles attached to the pulley if you have them.
- Single Arm Cable Row
- 4 sets x 10 reps each arm
- Using D-handle, pull weight to side of torso keeping chest up and spine erect.
- Single Arm Reverse Cable Flye
- 4 sets x 10 reps each arm
- Using D-handle set at low pulley, bend at knees/waist and perform reverse flyes keeping core tight and shoulders parallel to the ground.
- Deadhang Pull-up
Niko Countouriotis
Fireman
