Chest (3/25/14)

Chest

• Plyo-Ball Push-up
• 3 sets x 20 reps
• Set a slam ball or medicine ball on the floor. Place your right hand on the ball and move into push-up position. Perform a push-up but explode up from the ground and switch hands so your left is now on the ball. Continue for 20 reps (10 each hand).
• 
• Pause Press
•  5 sets x 5 reps
• Perform a bench press pausing at the bottom of the rep for a 2 count, then exploding back up. Touch the bar to your chest each time unless you have extremely limited shoulder mobility.
• Iso Dumbbell Flye
• 4 sets x 8 reps (each arm)
• Press up a pair of dumbbells and keep one held fully extended while you perform a flye with the other. When you reach the top, switch working arms and keep the other one at full extension.
• Floor Press
• 4 sets x 10 reps
• Laying on the floor, perform a wide-grip bench press pausing when your arms touch the ground.
• Partner Push-up
• 2 sets x 50 reps
• With a partner, perform 50 total reps with one person working at a time while the other maintains push-up position.

Niko Countouriotis
Fireman

Back (3/20/14)

Back

• Close-grip Inverted Row
• 60 total
• Attach close-grip handle to center of barbell racked chest high. Lay underneath and elevate feet on bench. Perform as many sets as necessary to reach 60 total.
• Wide-grip Pulldown
• 5 sets: 12, 10, 8, 10, 12 reps
• Heavy Dumbbell Row
• 5 sets: 12, 10, 8, 10, 12 reps each arm
• Reverse Weight-plate Flye
• 4 sets x 10-20 reps (as many as possible)
• Grab a weight plate in each hand (try 25lb plate), bend at the waist, lift plates out to sides keeping arms in neutral position (natural bend at elbow) while pinching shoulder blades together.
• If plates are too hard to grip, use dumbbells.

Niko Countouriotis
Fireman

Arms (3/18/14)

Arms

• Weighted Dip
• 6 sets: 12, 10, 8, 6, 4, 2 reps
• Hang weight from waist with webbing/rope/chain, perform dips keeping chest up focusing effort on the tris.
• Increase weight each set.
• Barbell Skull Crusher
• 5 sets x 10 reps
• Do not let elbows bow out to the sides while performing reps.
• Unstable Barbell Curl
• 6 sets: 12, 10, 8, 6, 4, 2 reps
• Hang dumbbells from both end of barbell with webbing/rope/chain. Keep core tight - weight is unstable.
• Cable 50's
• 2 sets x 50 reps
• Attach D-handles to low pulleys, select light weight, stand in center and perform 50 reps without setting handles down.
• Rest as necessary, but do not release weight until all 50 reps are complete.

Niko Countouriotis
Fireman

Chest (3/16/14)

Chest

• Dragon Walk
• 100 ft
• From a push-up position, slide your right hand down a little and bring your right knee up to that elbow - this is your starting position. Lift your right hand from the ground and move it forward a couple feet as you simultaneously move your left knee to left elbow. Continue "walking" forward in this manner for 100 ft.
• http://www.youtube.com/watch?v=REKegyFOUiE
• Bench Press
• 6 sets: 8, 4, 4, 4, 4, 8 reps
• Use moderate weight for 8 reps, go heavy for the sets of 4.
• Incline Dumbbell Press
• 4 sets x 8 reps
• Feet Elevated Push-up
• 4 sets x 15 reps
• Elevate feet on a stability ball if you have one.
• Can be done in alternation with DB press.

Niko Countouriotis
Fireman 

Back (3/11/14)

Back

• Rower + Ring Row
• 250m as fast as possible
• However many seconds the row took, perform that many ring rows.
• If no rower: Ring Row x 60 reps total
• Deadlift
• 7 sets: 10, 8, 6, 4, 6, 8, 10 reps
• FORM. FORM. FORM.
• Close-grip Pulldown
• 4 sets x 10 reps
• Face Pull
• 4 sets x 10 reps

*If there's ever a question on an exercise, use the search function at the top of the page ("desktop" version only), post a comment, or text/call me.
 
Niko Countouriotis
Fireman 

Arms (3/9/14)

Arms

• Standing Dumbbell Curl
• 2 sets x 20 reps (each arm)
• Use light weight - this is just a warm up.
• Triceps Push-up
• 2 sets x 20 reps
• Keep hands close to sides or form a diamond.
• EZ-Bar Curl
• 5 sets: 12, 10, 8, 6, 4 reps
• Triceps Extension
• 5 sets: 12, 10, 8, 6, 4 reps
• Use straight bar attachment.
• Seated Dumbbell Dropset
• 4 rounds: 10+10 reps
• Perform 10 reps with moderate weight followed immediately by 10 reps with 1/2 the weight.
• Rope Overhead Extension
• 4 sets x 10 reps
• Set pulley about chest high and attach rope. Turn back toward pulley and extend the rope overhead focusing effort on triceps and pausing at the top to flex the tris.

Niko Countouriotis
Fireman

Chest (3/7/14)

Chest

• Transition Push-up
• 4 sets x 10 reps
• From push-up position, drop right forearm to floor, then left forearm (so you are in a plank position). Plant right hand on floor, then left (returning you to push-up position). This equals 1 rep.
• Alternate the starting arm each set (1st set: right, 2nd set: left).
• Incline Bench
• 7 sets: 10, 8, 6, 4, 6, 8, 10 reps
• Increase weight each set as reps decrease, then vice versa.
• Banded Bench
• 4 sets x 8 reps
• Wide Dumbbell Press + Ring Flye
• 5 sets: 10+10, 8+8, 6+6, 4+4, 2+2
• Perform dumbbell press bringing weights a little wider than usual, then perform ring flyes immediately after. Rest as necessary between sets.

Niko Countouriotis
Fireman 

Back (3/2/14)

Back

• Deadhang Pull-up
• 3 sets to failure
• Corner Barbell Row
• 5 sets: 12, 10, 8, 6, 4 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.
• Wide-grip Seated Row
• 4 sets x 10 reps
• Single-arm Reverse Flye
• 4 sets x 12 reps (each arm)
• Grab one dumbbell and bend at waist using other hand for stabilization. Raise dumbbell up so arm passes parallel with floor, pause and lower.
• Pull-up
• 3 sets to failure
• Kip as needed.

Niko Countouriotis
Fireman