Chest (1/30/14)

Chest

• Ring Push-up
• 4 sets x 10 reps
• Wide-grip Press
• 5 sets x 5 reps
• Bench Press
• 5 sets x 5 reps
• Incline Dumbbell Press
• 4 sets x 10 reps
• Ring Flye
• 4 sets x 10 reps

Niko Countouriotis
Fireman 

Back (1/25/14)

Back

• Rower
• 500m as fast as possible
• If no rower: 100 x inverted rows as fast as possible.
• Heavy Pulldown
• 5 sets x 6 reps
• Corner Row
• 5 sets x 8 reps
• Place end of barbell in corner, load other end with weight, attach D-handles to the weighted end with chain/webbing, perform rows pulling handles to armpits.
• Reverse Cable Flye
• 4 sets x 10 each arm
• Attach D-handle to low pulley. Bend at waist, grab handle and perform single-arm reverse flyes keeping strict form with a slight bend in your arm.
• Rower
• 250m as fast as possible
• If no rower: 50 x inverted rows as fast as possible.

Niko Countouriotis
Fireman

Arms (1/23/14)

Arms

• Dip Negative
• 3 sets x 5 reps
• Perform a slow dip lowering your body down on a 10-count then exploding back up to full extension.
• Dumbbell Skull Crusher
• 4 sets x 10 reps
• From a seated position, extend a heavy dumbbell overhead. Lower weight behind your head until arms reach a 90 degree bend, then press back up to full extension keeping the focus on your triceps the entire time.
• Triceps Bench w/ Band
• 5 sets x 6 reps
• Hands no wider than shoulder-width, lower bar to your epigastric region keeping your elbows pointed toward your feet throughout movement.
• Barbell Curl w/ Band
• 5 sets x 6 reps
• Standing on center of band looped over both ends of the barbell, perform heavy curls.
• Cable Curl
• 4 sets x 10 reps
• Attach D-handles to lower pulleys, stand forward of center and perform curls simultaneously with both arm.
• Chin-up Negative
• 3 sets x 5 reps
• With palms facing you, pull yourself up until chin is past the bar then lower your body down on a 10-count. Explode back up to the top position and repeat.

Niko Countouriotis
Fireman

Chest (1/21/14)

Chest

• Explosive Push-up
• 4 sets x 10 reps
• Incline Press
• 9 sets: 10, 9, 8, 7, 6, 5, 4, 3, 2
• Work your way from 10 reps down to 2, adding weight and resting as necessary between each set.
• Dumbbell Press
• 4 sets x 10 reps
• Wide Push-up
• 100 total
• Keeping hands wider than shoulder-width, perform push-ups as quickly as possible while still maintaining good form. Keep rest to a minimum.

Niko Countouriotis
Fireman

Back (1/16/14)

Back

• Weighted Ring Row
• 4 sets x 10 reps
• Wear a vest or have partner place weight on chest. Elevate feet if you can.
• No rings: Weighted Inverted Row.
• Underhand Bentover Row
• 5 sets: 12, 10, 8, 6, 4 reps
• Perform bentover barbell rows with an underhand grip (palms facing up).
• Weighted Pull-up
• 5 sets: 12, 10, 8, 6, 4 reps
• Wear vest or attach weight to waist via webbing/rope/belt+chain.
• Maintain good form, avoid swinging.
• Seated Cable Row w/ D-handles
• 4 sets x 10 reps
• Attach 2 D-handles to pulley with chain/rope/webbing, perform rows by pinching shoulder blades together and pulling handles to sides of chest.

Niko Countouriotis
Fireman

Arms (1/14/14)

Arms

• Dropset Cable Curl + Dropset Rope Extension
• 2 rounds
• Perform 1 round curl dropset, followed by 1 round extension dropset.
• Curls: attach straight bar to low pulley: perform 8 reps, drop weight and perform 8 more. Repeat 2 more times for a total of 4 different weights.
• Extensions: attach rope to high pulley: perform 8 reps, drop weight and perform 8 more. Repeat 2 more times for a total of 4 different weights.
•  Barbell Curl
• 5 sets x 6 reps
• Zottman Curl
• 4 sets x 10 reps
• With dumbbells, curl weight up, rotate (pronate) hand so palm faces out, lower weight down.
• Skull Crusher
• 5 sets x 6 reps
• Slow Triceps Extension
• 4 sets x 10 reps
• Attach straight bar to high pulley, perform extension by pressing down on bar slowly focusing on triceps. Slowly raise bar back to starting position, maintaining resistance against it (negative rep).

Niko Countouriotis
Fireman

Chest (1/12/14)

Chest

• Deficit Push-up
• 4 sets x 15 reps
• Stack a couple weight plates 2-3" high on the floor, shoulder-width apart. Perform push-ups getting a good stretch in the shoulders by touching your chest to the floor.
• Dumbbell Press
• 5 sets x 6 slow reps
• Perform reps with 4 count down, 4 count up.
• Incline Press
• 5 sets x 6 reps
• Ring Flye + Push-up
• 4 rounds: 10 + 10 reps
• Set rings about 2" off the ground, perform 10 flyes followed immediately by 10 push-ups.

Niko Coutouriotis
Fireman 

Back (1/7/14)

Back

• Pull-up Hold
• 2 min total
• With a clock running, pull yourself up in a pull-up until your chin passes the bar. Begin count and hold position as long as possible, stopping count once you drop past a 90 degree bend in your arms.
• Seated Wide-grip Row
• 5 sets: 12, 10, 8, 6, 4 reps
• Attach straight bar to cable machine, pull bar to nipple line keeping elbows high and pinching shoulder blades together.
• Close-grip Pulldown
• 5 sets: 12, 10, 8, 6, 4 reps
• Pull handle low to nipple line.
• Back Circuit
• 4 rounds:
• Shrug x 10 reps
• Ring Row x 10 reps
• Superman x 10 reps
• Perform each exercise one after another, resting as needed upon completion of the circuit.

Niko Countouriotis
Fireman 

Arms (1/5/14)

Arms

• Ring Dip + Inverted Curl
• 4 sets: 10 + 10 reps
• Inverted Curl: rack barbell above waist height and lay underneath. Grasp bar with underhand grip (palms facing you) and curl your body up focusing on the biceps.
• Heavy Dumbbell Curl
• 5 sets x 6 reps
• Adjust weight as necessary each set to reach failure by 6th rep.
• Heavy Triceps Extension w/ V-bar
• 5 sets x 6 reps
• Reclined Cable Curl + Concentration Curl
• 3 sets: 10 + 10 each arm
• Attach straight bar to cable pulley set at low height. Grasp bar and lay back. Starting with arms at full extension, curl the bar up to your chest concentrating effort on biceps.
• Following reclined curls, perform 10 reps of concentration curls with each arm by placing your elbow into your thigh while seated and curling a light dumbbell.
• Cable Skull Crusher + Kickback
• 3 sets: 10 + 10 each arm
• Perform 10 cable skull crushers followed by 10 reps of dumbbell kickbacks on each arm.

Niko Countouriotis
Fireman 

Chest (1/3/14)

Happy New Year. Best of luck to you and your big gains in 2014.
 
Chest

• Spiderman Push-up
• 40 total
• Perform a push-up bringing your knee to your elbow as you descend. Move back to starting push-up position on the way up. This equals 1. Rotate sides each rep.
• Bench Press
• 7 sets x 3 reps
• Starting weight should be about 60% of your 1RM. Add weight EVERY set - so use some backward planning. 
• Dumbbell Floor Press
• 4 sets x 8 reps
• Laying on the floor, perform dumbbell presses pausing slightly as your upper arms touch the floor before exploding back up to full extension.
• Incline Press
• 5 sets x 5 reps
• As before, add weight EVERY set.
• Dumbbell Floor Flye
• 4 sets x 10 reps
• Lay on floor, lower dumbbells out to your sides, "tap" the ground with the weights and bring them back up to full extension keeping a very slight bend in your elbow.

Niko Countouriotis
Fireman