Back (6/27/14)

Back

• Close-grip Inverted Row
• 4 sets x 15 reps
• Attach close-grip handle to middle of barbell and lay underneath. Perform rows pulling yourself up until chest touches handle.
• Pulldown
• 5 sets: 10, 9, 8, 7, 6 reps
• Dumbbell Row
• 4 sets x 10 reps each side
• Bentover Row
• 4 sets x 12 reps
• Barbell Shrug
• 3 rounds x Max Reps
• Load barbell with weight you can perform between 10-15 reps with. Perform as many reps as possible.

Niko Countouriotis
Fireman

Arms (6/25/14)

Arms

• Drag Curl
• 3 sets x 10 reps
• Load barbell with light weight, perform curl by drag the bar up your torso while pushing elbows back.
• Standing Dumbbell Curl
• 6 sets: 10, 9, 8, 7, 6, 5 reps
• Choose which weights you will use to perform 5 reps, then count down from there to figure out which weights to use for other sets. 
• i.e. 60lbs for 5 reps = 55lbs for 6, 50lbs for 7, 45lbs for 8, 40lbs for 9, and 35lbs for your initial set of 10 reps.
• Slow Rope Extension
• 3 sets x 10 reps
• Perform slow triceps extensions with rope pressing the weight down over 2-3 seconds and raising back up 2-3 seconds.
• Skull Crusher
• 6 sets: 10, 9, 8, 7, 6, 5 reps
• Increase weight each set.
•  Cable Curl Burnout
• 3 rounds: 8 reps @ 4 weights
• Perform 8 reps, drop weight perform 8 more, drop weight perform 8 more, drop weight perform last 8 reps.
• Kickback Burnout
• 3 rounds: 10 reps @ 3 weights
• Perform 10 reps of dumbbell kickbacks, drop to lighter dumbbell and perform 10 more, drop to lighter dumbbell and perform last 10 reps.
• Work right arm for all 3 weights, then switch to left arm.

Niko Countouriotis
Fireman

Chest (6/23/14)

Chest

• Dragon Walk
• 3 rounds x 50 feet
• Dumbbell Bench
• 5 sets: 10, 10, 8, 8, 6 reps
• Heavy Floor Press
• 5 sets x 5 reps
• Pause briefly when your upper arms touch floor.
• Incline Cable Flye
• 4 sets x 12 reps
• Metronome Push-up
• 3 rounds x Max Rep
• Download a metronome app, set it for 60bpm, perform push-ups to the cadence: down on first tic, up on second.

Niko Countouriotis
Fireman

Back (6/18/14)

Back

• 1:00 Row for Calories
• 2 rounds: as many calories as possible
•  If no rower: set seated row with light weight and perform 2 rounds of 30 reps.
• Deadlift
• Warm-up, then 5 sets: 5, 4, 3, 2, 1 rep
• Make sure to warm-up properly and utilize good form.  Don't hit failure each set by using max weight, instead perform at 90-95% (i.e. if your 5 rep max is 250lbs, use 225-235lbs).
• D-Handle Pulldown
• 4 sets x 12 reps
• See image:
  
• Reverse Flye w/ Pause
• 4 sets x 10 reps
• Perform reverse dumbbell flyes pausing briefly at the top of the movement.
• Inverted Row
• 4 sets x 15 reps
• Elevate feet until you can no longer touch your chest to the bar.  Then, drop feet to floor and continue.  The more you bring your feet underneath you, the easier the movement becomes.

Niko Countouriotis
Fireman 

Arms (6/16/14)

Arms

• Dip
• 3 sets x 10 reps
• Perform dips slowly.
• Banded Triceps Bench*
• 5 sets: 12, 10, 10, 10, 8 reps
• Loop bands over ends of barbell and perform presses by keeping arms tight to your sides, pointing your elbows down towards your feet the entire time.  Focus all effort on your tris.
• Lying Dumbbell Triceps Extension*
• 5 sets: 12, 10, 10, 10, 8 reps
• Lay on floor with a pair of dumbbells pressed straight up.  Keeping upper arms straight up (perpendicular to floor), lower weights down toward your head until your arms break 90 degrees, then press back up focusing effort on tris.
• Chin-up
• 3 sets x 10 reps
• Perform chin-ups slowly.
• Banded Barbell Curl**
• 4 sets: 12, 10, 10, 8 reps
• Seated Dumbbell Curl**
• 4 sets: 12, 10, 10, 8 reps

*Alternate exercises each set between tri bench and extensions.
**Alternate exercises each set between banded curl and dumbbell curl.

Niko Countouriotis
Fireman 

Chest (6/14/14)

Chest

• Plyo Push-up
• 4 sets x 15 reps
• Stack a couple weight plates or find other objects about 4" high and place them where your hands would go on wide push-ups. Perform push-ups by exploding up from the floor and lifting your hands up onto the 4" objects. With hands on objects, perform another push-up exploding up and landing with hands on floor.
• Bench Press
• 5 sets x 5 reps
• Try to get full depth by touching the bar to your chest each rep. 
• Incline Dumbbell Press w/ Rotation
• 4 sets x 10 reps
• Perform incline press with dumbbells rotating the bottom of the weights inward at the top so the heels of your hands face each other (palms toward you).  Focus on flexing the chest at the top position.
• Banded Wide-grip Burnout
• 3 rounds
• Attach bands to barbell and load with several 5 or 10 lb plates. Perform 8 reps, drop a plate from each side and perform 8 more. Repeat 2 more times for a total of 4 different weights (32 reps total).

Niko Countouriotis
Fireman

Back (6/9/14)

Back

• Weighted Pull-up Negative
• 5 sets x 5 reps
• Attach weight to waist and pull yourself up until chin passes the bar. Slowly lower yourself down while counting to 5.
• Adjust amount of weight as needed or just use body weight.
• Corner Row
• 5 sets: 12, 12, 10, 10, 8 reps
• Reclined Pulldown
• 5 sets: 12, 12, 10, 10, 8 reps
• Perform pulldowns by leaning back slightly (45 to 60 degrees) and pulling bar to chest.
• Face Pull
• 5 sets: 12, 12, 10, 10, 8 reps
• Shrug Burnout
• 2 rounds of 10 reps at 5 different weights (50 total reps per round)
• Pick a heavy set of dumbbells and perform 10 shrugs. Immediately drop to a lighter set and perform 10 more. Continue this pattern for a total of 5 different sets of dumbbells (50 reps).

Niko Countouriotis
Fireman

Arms (6/7/14)

Arms

• Partner Pyramid Curl
• 1 round: 1 to 10, 10 to 1
• Load EZ curl bar, perform 1 rep, hand weight to partner who performs 2 reps. Continue passing weight until both partners perform 10 reps then count back down to 1.
• Partner Pyramid Skull Crusher
• 1 round
• Partners lay head to head on floor (or on 2 benches if available) and perform in the same manner as curls, passing the weight back and forth.
• If no partner: perform odd number reps up to 10, then even numbers on the way back down, resting as needed throughout.
• Seated Dumbbell Curl
• 4 sets x 8 reps each arm
• Triceps Extension w/ V-bar*
• 4 sets x 10 reps
• Overhead Triceps Extension w/ Rope*
• 4 sets x 12 reps
• Standing Hammer Curl
• 4 sets x 10 reps
• If you have access to hammer curl bar, use it. If not, dumbbells are fine.

*Alternate exercises each set.

Niko Countouriotis
Fireman

Chest (6/5/14)

Chest

• Hand Release Push-up
• 3 sets x 20 reps
• Bench Press Pause
• 5 sets: 8, 7, 6, 5, 4 reps
• Bring the bar all the way to your chest and pause briefly before explosively pressing it back up to full extension.
• Incline Bench Rest-Pause*
• 3 sets: 12 reps + AMRAP
• Perform 12 reps of incline press, rack the weight and rest for 15 seconds, then perform as many more reps as possible. 
• Cable Flye Rest-Pause*
• 3 sets: 12 reps + AMRAP
• Perform 12 reps of cable flyes, rack the weight and rest for 15 seconds, then perform as many more reps as possible.
• Wide Ring Push-up
• 4 sets x 15 reps
• Set rings wide and perform push-ups. Drop to knees if necessary.

*Alternate between exercises to expedite if working out with multiple people.

Niko Countouriotis
Fireman