Arms
- Explosive Curl
- 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.
- Cheat Curl
- 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.
- Cable Curl Burnout
- 2 rounds
- Attach straight bar to low pulley and perform 8 reps, drop weight and do 8 more. Continue 3 more times for a total of 40 reps (5 different weights).
- Overhead Skull Crusher
- 4 sets x 10 reps
- Load EZ-curl bar and perform skull crushers sitting erect. Keep elbows in and pointed directly in front of you throughout.
- Kickback
- Triceps Extension Burnout
- 2 rounds
- Attach straight bar to high pulley and perform 8
reps, drop weight and perform 10 more. Continue this 3
more times for a total of 40 reps (5 different weights).
Niko Countouriotis
Fireman
Chest
- Slow Push-up
- 30 total
- Perform the push-up slowly, touching your chest to the floor each rep. Focus on getting a good chest/shoulder stretch.
- Bench Press
- 7 sets x 4 reps
- Start with a moderate weight (60% of 1RM) and continue adding weight throughout. Your target is 85% of 1RM by set 6 and 7.
- Cable Flye
- 4 sets x 8 reps
- Laying on bench centered between pulleys, perform flyes by keeping arms relatively straight (a natural bend is best) and "pinching" the pecs together at the top.
- Wide-grip Floor Press
- 4 sets x 10 reps
- Set barbell at knee height, lay on floor underneath and perform presses. Pause for a 2-count as your upper arms make contact with the floor, but keep muscles engaged throughout.
- Slow Push-up
Niko Countouriotis
Fireman
Back
- Legless Row
- 250m
- Keep legs straight, performing movement with arms/back.
- If no rower: 50 total inverted rows.
- Close-grip Pulldown
- 5 sets x 6 reps
- Attach close-grip handle to high pulley and pull to center of chest.
- Unstable Bentover Row
- 4 sets x 10 reps
- Hang dumbbells from ends of barbell with rope/webbing/chain. Perform bentover rows as usual, being cautious of the additional movement of the dumbbells.
- Cable Reverse Flye
- 4 sets x 12 reps
- Attach D-handles to pulleys at lowest setting. Bend at the waist and perform reverse flyes keeping a straight back and tight core. Focus on pinching the shoulder blades together.
- Inverted Row
- 3 sets x 20 reps
- Set barbell to waist height, elevate feet on box/bench, pull yourself up until chest touches bar. Perform as many good reps as possible, then drop feet floor and continue. Move feet closer to lessen the amount of bodyweight lifted each rep.
Niko Countouriotis
Fireman
Arms
- Death By Chin-up + Dip
- 10 minutes
- With a running clock, perform:
- 1 x Chin-up + 1 x Dip in the first minute
- 2 x Chin-up + 2 x Dip in the second
- 3 of each in the third minute
- and so on until you reach 10 of each.
- Heavy Dumbbell Curl
- 4 sets x 5 reps
- Standing. Keep core tight and try not to swing.
- Heavy Triceps Extension
- 4 sets x 5 reps
- Use straight bar set at high pulley keeping back straight (against machine or wall if possible).
- Concentration Curl
- 4 sets x 10 reps each arm
- With light dumbbell, perform curls while seated, pressing elbow into inner thigh.
- Isolated Triceps Extension
- 4 sets x 10 reps each arm
- Set pulley at eye level, stand perpendicular to machine, grab stopper ball with opposite hand and extend outward keeping upper arm parallel to ground the entire time.
- Death By...in Reverse
- 10 minutes
- Same as before, this time in reverse. Start with 10 reps of each in the first minute and finish with 1 of each by the tenth minute.
Niko Countouriotis
Fireman
Chest
- Combat Burpee
- 4 sets x 5 reps
- Perform a burpee following it with a jump as high as possible, tucking knees up to your chest.
- Incline Bench
- 6 sets: 12, 10, 8, 6, 4, 2
- Increase weight each set.
- Wide-grip Floor Press
- 6 sets: 12, 10, 8, 6, 4, 2
- Set barbell on rack about knee height. Lay flat on the floor and perform bench press with hands set wide, lowering the weight until your upper arms contact the floor. Pause and explode back up with the weight.
- Dumbbell Bench/Flye Superset
- 4 sets x 10 + 10 reps
- Perform 10 reps of dumbbell bench, drop weight in half and perform 10 reps of dumbbell flyes (i.e. 60lb presses and 30lb flyes).
Niko Countouriotis
Fireman
Back
- Inverted Row
- 3 sets x 15 reps
- Elevate feet if possible.
- Deadlift
- 3 warm-up sets x 10 reps
- 4 working sets x 5 reps
- MAINTAIN PROPER FORM.
- Pulldown
- Single-arm Cable Row
- 4 sets x 10 reps each arm
- Attach D-handle to seated row pulley. Perform rows one arm at a time, pulling handle to side with focus on the lats.
- Single-arm Barbell Shrug
- 4 sets x 12 reps each arm
- Stand parallel to barbell, grasp center of bar with one hand, perform shrugs.
Niko Countouriotis
Fireman
Arms
- Barbell Curl
- 2 sets x 15 slow reps
- With light weight, perform reps keeping about a 5 count up and down.
- Fatbar Curl
- 5 sets: 10, 8, 6, 4, 2 reps
- Wrap a towel around the barbell until it's approx. 2" thick (or use Fat Grips if you have them). Perform curls as usual maintaining a tight grip throughout.
- Seated Dropset Curl
- 4 sets x 6 + 6
- Perform 6 seated dumbbell curls with heavy weight, drop to about 2/3 weight and perform 6 more.
- Fatbar Triceps Extension
- 5 sets: 10, 8, 6, 4, 2 reps
- Using a straightbar attached to a high pulley, wrap towel as earlier and perform extensions keeping a tight, closed grip (thumb wrapped around) on the bar.
- Skull Crusher + Tri Bench
- 4 sets x 6 + 6 reps
- With EZ-curl bar, perform 6 skull crushers immediately followed by 6 triceps bench presses.
- Dips
Niko Countouriotis
Fireman
Chest
- Push-up
- 3 sets x 15 reps
- 1 set x regular
- 1 set x narrow
- 1 set x wide
- Nice and slow to get a good stretch and warmed up.
- Max Bench
- 3 sets: 10, 10, 5 reps
- THEN: as many sets as necessary to establish a 1RM
- Perform 2 sets of 10 reps with light weight, then 5 reps with 75% of your expected 1RM. Perform as many sets as necessary of 1 rep, slowly increasing weight each time until you reach your max.
- Have at least 1 spotter and take plenty of rest between sets.
- *If completing this workout on duty: do not perform lifts above 90% of your 1RM... ;-}
- Bench Press
- Incline Dumbbell Press
- Deficit Push-up
- 4 sets x 15 reps
- Stack weights/use rails/find someway to elevate your hands 3 or 4" off the ground. Elevate feet higher than hands, if possible.
- Perform push-ups lowering your body as deep as you can, getting a good stretch in the chest/delts, but not so far as to incur injury.
Niko Countouriotis
Fireman
Back
- Renegade Pull-up
- 3 sets x 5 reps
- Holding a pair of dumbbells under a pull-up bar, drop into push-up position, perform 1 push-up then row the weight up with your right arm. Perform another push-up then row the weight with your left arm. Jump up and perform 1 pull-up. This complex equals 1 rep.
- Seated Close-grip Row
- 5 sets: 10, 9, 8, 7, 6 reps
- Add weight each set.
- Bentover Row
- 5 sets: 10, 9, 8, 7, 6
- Load barbell, bend at waist and maintain that position while you perform reps.
- Shrug
- Renegade Pull-up
Niko Countouriotis
Fireman
Arms
- Ring Dip + Ring Curl
- 3 sets x 10 + 10 reps
- Perform 10 ring dips then move underneath the handles and take up an underhand grip (palms in). With feet planted on floor, pull your chest up to the rings focusing the effort solely on the biceps.
- Banded Triceps Bench
- 4 sets x 6 reps
- Load barbell, loop band over both ends and under bench. Perform presses keeping a narrow grip and arms tight to the body.
- Banded EZ-bar Curl
- 4 sets x 6 reps
- Stand on center of band looped over both ends of an EZ curl bar.
- Rope Extension Negative
- 4 sets x 8 reps
- Perform triceps extension with rope, then lower the weight (negative portion) on a 5 count.
- Cable Curl Negative
- 4 sets x 8 reps
- Curl weight up with straight bar, then lower slowly on a 5 count.
Niko Countouriotis
Fireman
