Back (5/31/14)

Back

• Ring Row
• 3 sets x 15 reps
• Pulldown Pause
• 4 sets x 8 reps
• Perform pulldown pausing for a 2 count at the bottom of the movment.
• Seated Wide-grip Row
• 4 sets x 10 reps
• 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 (5/29/14)

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 (5/27/14)

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 (5/22/14)

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 (5/20/14)

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
• 5 sets x 10 reps
• Triceps Extension
• 5 sets x 10 reps
• 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 (5/18/14)

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
• 5 sets x 8 reps
• Dumbbell Bench
• 5 sets x 10 reps
• Wide-grip Bench
• 5 sets x 12 reps
• HRPU
• 50 total

Niko Countouriotis
Fireman

Back (5/13/14)

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 (5/11/14)

Arms

• Chin-up
• 4 sets x 10 reps
• 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
• 4 sets x 8 reps
• Dumbbell Curl*
• 5 sets: 12, 10, 8, 6, 4 reps
• Kickback*
• 4 sets x 8 reps

*Alternate these exercises every set keeping rest to a minimum.

Niko Countouriotis
Fireman 

Chest (5/9/14)

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*
• 4 sets x 12 reps

*Alternate these exercise each set keeping rest to a minimum.

Niko Countouriotis
Fireman

Back (5/4/14)

Back

• Ring Row + Pull-up
• 4 rounds of 10 + 10 reps
• Deadlift
• 5 sets x 10 reps
• Close-grip Corner Row
• 5 sets x 10 reps
• Reverse Dumbbell Flye
• 4 sets x 12 reps

Niko Countouriotis
Fireman

Arms (5/2/14)

Arms

• Chin-up
• 30 total reps
• 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
• 4 sets x 10 reps
• 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 (4/30/14)

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