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
Arms
- Behind the Back Cable Curl
- 4 sets x 10 reps
- Step forward of machine and perform cable curls by keeping your elbows behind your back and in the same position the entire time. This is a concentration curl.
- Triceps Extension w/ Rope
- Partner Pyramid - Curl
- 3 rounds: 1 to 10 reps, then back down
- Load EZ-curl bar and perform 1 rep. Hand bar to partner who completes 2 reps. Partner 1 now performs 3 reps. Continue up until partner 2 completes 10 reps, then work your way back down to 1 rep.
- If no partner: perform odd number sets only for 1 round, resting between each set only as long as it took to complete the previous one. Next, perform only even sets.
- Partner Pyramid - Bench Dip
- 3 rounds: 1 to 10 reps, back down to 1
- Perform in the same fashion as curls. Try to stay in locked out position while partner works.
- Elevate feet for added difficulty.
Niko Countouriotis
Fireman
Chest
- 2" Plyo Push-up
- 4 sets x 15 reps
- Perform a push-up exploding up from the bottom so your hands leave the floor and land on top of weight plates or another object so your hands are now 2" off the ground. With hands now elevated, perform an explosive push-up landing this time with hands on ground.
- Dumbbell Bench
- 5 sets: 10, 9, 8, 7, 6 reps
- Bench Press
- 5 sets: 10, 9, 8, 7, 6 reps
- Incline Dumbbell Flye
- Push-up
- 200 total
- Complete in as little time as possible.
- If working out with partner(s), only one person works at a time while everyone else holds push-up position. Complete 2 rounds of 100 total.
Niko Countouriotis
Fireman
Back
- Renegade Row
- 4 sets x 10 reps (each arm)
- Underhand Bentover Row
- 5 sets: 12, 10, 10, 10, 8 reps
- Pulldown
- Upright Row
- Face Pull
Niko Countouriotis
Fireman
Arms
- Chin-up/Dip Ladder
- 1, 2, 3... 10 reps
- Chin-up = Odd, Dip = Even
- Perform 1 chin-up, then 2 dips, 3 chin-ups, 4 dips, etc. to 10 dips.
- EZ Bar Curl*
- EZ Bar Skull Crusher*
- Cable Curl**
- 4 sets x 10 reps each arm
- Triceps Extension w/ V-bar**
- Chin-up/Dip Ladder
- 10, 9, 8... 1 reps
- Chin-up = Even, Dip = Odd
- Perform 10 chin-ups, 9 dips, 8 chin-ups, etc down to 1 dip.
*Alternate sets between EZ Curl and Skull Crusher.
**Alternate sets between cable curl and triceps extensions.
Niko Countouriotis
Fireman
Chest
- Ring Push-up
- Bench Press
- 5 sets: 6, 8, 10, 8, 6 reps
- Incline Dumbbell Flye*
- Ring Flye*
- Banded Incline Bench
*Alternate sets between dumbbell and ring flyes.
Niko Countouriotis
Fireman
Back
- Ring Row
- 4 sets x 15 reps
- Elevate your feet on a box for added difficulty.
- Deadlift
- 5 sets x 6 reps
- Warm-up properly before starting working sets of 6. Keep proper form throughout and add weight as needed each set.
- Seated Underhand Row
- 4 sets x 12 reps
- Using straight bar on seated row position, grasp the bar in an underhand grip (palms up) and pull bar to xiphoid.
- Close-grip Pulldown
Niko Countouriotis
Fireman
Arms
- Ring Dip
- Banded Straight-bar Skull Crusher
- 4 sets: 12, 10, 8, 6 reps
- Isolated Cable Extension
- 4 sets x 10 reps
- Stand in the center of cable machine with pulleys set eye level. Grab right cable with left hand and left cable with right hand around the plastic stopper ball. Stand straight with chest up and arms out laterally bent at 90 degrees. Flexing your triceps, extend the balls out to the sides until your arms are straight and parallel to the floor. Pause, slowly return to starting position.
- Reclined Dumbbell Curl
- 4 sets: 12, 10, 8, 6 reps
- With seat set at a 60 degree recline, perform dumbbell curls allowing your arms to hang at your sides at the bottom of each rep.
- Banded Straight-bar Curl
- Chin-up
Niko Countouriotis
Fireman
Chest
- Spiderman Push-up
- Incline Bench Rest-Pause
- 5 sets x 10 reps + Max Rep
- Perform 10 reps of incline bench reaching failure by last rep, rack the weight and rest exactly 15 seconds. Immediately following rest, perform as many more reps as you can until failure.
- Dumbbell Bench
- Cable Flye
Niko Countouriotis
Fireman
Back
- Ring Pull-up
- 3 sets x 10 reps
- With rings set at arms length, perform pull-ups keeping palms facing away as much as possible.
- No rings: Deadhang Pull-ups.
- Corner Barbell Row
- 5 sets: 12, 10, 8, 6, 4 reps
- Place
end of barbell in corner, load other end with weight, attach close-grip
handle to weighted end with webbing/chain/rope. With chest up and
maintaining a neutral spine, pull handle up to xiphoid area.
- Seated Wide-grip Row
- 5 sets: 12, 10, 8, 6, 4 reps
- Pull bar to xiphoid area.
- Weighted Pull-up
- 5 sets: 12, 10, 8, 6, 4 reps
- Can be performed alternating sets with Rows.
- 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.
Niko Countouriotis
Fireman
Arms
- Rower Curl
- 2 sets x 100m
- With legs straight and feet unsecured, grasp the handle with an underhand grip and curl the handle up in order to row 100m as fast as possible.
- Standing Dumbbell Curl
- 6 sets: 10, 9, 8, 7, 6, 5 reps
- Choose a weight you can perform 5 curls with, then move down in weight 6 times and begin your set of 10 reps (i.e. shooting for 5 reps @ 60lbs, start at 35lbs and perform 10 reps, then 40lbs for 9, 45lbs for 8, etc).
- Triceps Bench
- 5 sets: 10, 9, 8, 7, 6 reps
- Barbell Pause Curl
- 5 sets x 5 reps
- Perform barbell curl pausing for a 2 count when arms reach 90 degree bend, then continue curl up to reach top position.
- If working out with a partner, have partner stop the barbell at 90 degree bend and apply pressure for 2 count as you pull against their hands, then complete the rep.
- Triceps Extension w/ Rope
- Bench Dip Burnout
- 2 sets x AMRAP
- Perform as many reps as possible of bench dips for 2 sets.
Niko Countouriotis
Fireman
