Back #56

Back

• Leg Raise to "L" Pull-up
• 4 sets x 10 reps
• Hang from pull-up bar. Keeping core tight and knees locked, raise legs to 90 degrees (your body now forms an "L"). Perform complete pull-up in this position and once you're back in the hanging position, lower your legs down. This equals 1 rep.
• Deadlift
• 5 sets: 10, 9, 8, 7, 6 reps
• Warm-up sufficiently prior to beginning deadlifts. Use proper form.
• Pulldown
• 4 sets x 10 reps
• 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.
• Perform alternately with regular pulldowns.
• Ring Row
• 4 sets x 10 reps
• Elevate feet for added difficulty.

Niko Countouriotis
Fireman

Arms #56

Arms

• Tabata Chin-up
• 4 minutes (8 x :30 rounds)
• With a running clock, perform as many chin-ups as possible in 20 seconds, then rest for 10 seconds. As soon as rest period is up, continue chin-ups for another 20 seconds, followed by 10 seconds rest. Do this 6 more times (for a total time of 4 minutes).
• Seated Dumbbell Curl
• 4 sets x 8 reps each arm
• Isometric Banded Barbell Curl
• 5 sets x 5 reps
• With band(s) attached to barbell, curl bar up until arms reach 90 degrees. Hold in this position for a 10-count flexing biceps throughout, then lower. This equals 1 rep.
•  Slow Barbell Skull Crusher
• 5 sets x 5 reps
• With band(s) attached to barbell and routed under bench, perform skull crushers to a 10-count (5 count down, 5 count up).
• Rope Extension
• 4 sets x 10 reps
• Tabata Dip (w/ extra rest)
• 4 minutes (4 x 1:00 rounds)
• With a running clock, perform as many dips as possible in 20 seconds, then rest 40 seconds. At 1:00 begin next round of 20 seconds work, 40 seconds rest. Continue for 2 more rounds.

Niko Countouriotis
Fireman 

Chest #56

Chest

• Weighted Hand-release Push-up
• 3 sets x 15 reps
• Wear a vest or have partner place a 25lb plate on your back.
• Dumbbell Bench Dropset
• 4 sets x 6+6 reps
• Perform 6 reps with heavy dumbbells, then drop 20% and immediately perform 6 more.
• Banded Wide-grip Bench
• 4 sets x 12 reps
• Incline Bench
• 4 sets x 12 reps
• Wide Ring Push-up
• 45 total
• Set rings wider than normal and about 2" off ground. Perform push-ups keeping arms out wide to engage more of the chest. Be careful to not put too much pressure on your shoulders.

Niko Countouriotis
Fireman

Back (7/15/14)

Back

• Row
• 1000m in under 4 min
• If no rower: 
• Inverted Row: 100 total reps with bar set around 4' high.
• Deadhang Pull-up
• 40 total
• Swing as little as possible, concentrating effort on lats.
• Heavy Corner Row
• 5 sets x 6 reps
• Bilateral Dumbbell Row
• 4 sets x 10 reps
• While holding a pair of dumbbells, bend knees and waist and row weights up to sides.
• Dumbbell Reverse Flye
• 4 sets x 15 reps

Niko Countouriotis
Fireman

Arms (7/13/14)

Arms

• Explosive Curl
• 3 sets x 15 reps
• Load barbell with light weight, curl up explosively allowing the bar to leave your hands, catch bar on the way down and lower slowly.
• Dumbbell Skull Crusher
• 4 sets x 10 reps
• Use a pair of dumbbells in place of bar. Keep elbows in line as much as possible.
• Barbell Curl
• 5 sets: 12, 11, 10, 9, 8 reps
• Rope Extension
• 4 sets x 12 reps
• Concentration Curl
• 4 sets x 12 reps each arm
• Seated holding a dumbbell, press elbow into inner thigh and perform curls focusing all effort on biceps.
• Triceps Push-ups
• 4 rounds: AMRAP

Niko Countouriotis
Fireman

Chest (7/11/14)

Chest

• Deficit Push-up
• 50 total
• Perform push-ups on dumbbells in order to get additional depth.
• Bodyweight Bench Press
• 5 rounds: AMRAP
• A good score is 10+ reps and staying within 1-2 reps of each previous round.
• If you can't complete at least 4 reps at bodyweight, load bar with a weight you can perform 8-10 reps with and perform 5 rounds of AMRAP.
• Negative Dumbbell Flye
• 4 sets x 10 reps
• Lower weights out to sides on a 5-count, then press them back up into starting position.
• Incline Dumbbell Press
• 4 sets x 10 reps
• Metronome Push-up
• 4 rounds: AMRAP
• Set metronome to 80bpm and perform as many reps as possible til failure.

Niko Countouriotis
Fireman

Back (7/6/14)

Back

• Ring Pull-up
• 5 sets: 10, 9, 8, 7, 6 reps
• Set rings just above arm's reach, grasp and perform pull-ups trying to get chin above level of hands.
• If no rings: Deadhang Pull-up.
• Seated Close-grip Row
• 5 sets: 10, 9, 8, 7, 6 reps
• Underhand-grip Pulldown
• 5 sets: 10, 9, 8, 7, 6 reps
• Grasp bar in an underhand (palms facing you) grip and pull low to your chest. Lean back slightly as you pull the bar down.
• Good Morning/Face-pull Superset
• 3 sets x 12 reps of each
• Perform 12 x good mornings followed immediately by 12 x face-pulls.

Niko Countouriotis
Fireman 

Arms (7/4/14)

Happy Independence Day.

Arms

• Chin-up
• 50 total
• Barbell Curl
• 4 sets x 13 reps
• Seated Dumbbell Curl Dropset
• 1 round: 7, 7, 6 reps
• 1 round: 8, 6, 5 reps
• Choose weight heavy enough to reach failure by first set, drop 1/3 weight to perform second set, drop 1/3 and complete last set (i.e. 60lbs, 40lbs, 25lbs).
• Triceps Extension w/ V-bar
• 1 round: 8, 6, 5 reps
• 1 round: 7, 7, 6 reps
• Follow same pattern as dumbbell curls.
• Barbell Skull Crusher
• 4 sets x 13 reps
• Dip
• 50 total

Niko Countouriotis
American

Chest (7/2/14)

Chest

• Ring Push-up
• 25 unbroken
• Drop to your knees if you have to, but make sure to get all 25 reps without resting.
• Bench Press
• 7 sets: 10, 9, 8, 7, 6, 5, 4 reps
• Increase weight each set.
• Wide Incline Dumbbell Press
• 7 sets: 4, 5, 6, 7, 8, 9, 10 reps
• Lower dumbbells wider than you normally would and decrease weight each set.
• Cable Flye
• 4 sets x 15 reps

Niko Countouriotis
Fireman