Back #58

Back

• Renegade Row
• 40 total
• Underhand Bentover Row
• 5 sets: 16, 14, 12, 10, 8 reps
• Pulldown
• 5 sets: 16, 14, 12, 10, 8 reps
• Barbell High Pull
• 4 sets x 15 reps
• Dumbbell Shrug
• 4 sets x 15 reps

Niko Countouriotis
Fireman

Arms #58

Arms

• Explosive Curl
• 3 sets x 10 reps
• Cable Curl
• 4 sets x 15 full + 15 short reps
• Perform 15 full rep curls with the straight bar. When you reach the top of the 15th rep perform another 15, this time only lowering the bar a third of the way down and back up.
• Bentover Concentration Curl
• 4 sets x 10 reps each arm
• Grab a light dumbbell and from a standing position, bend at the waist and let your arm hang. Perform curls from this position, focusing all the effort on your biceps.
• Overhead Rope Extension
• 4 sets x 12 reps 
• Triceps Extension w/ Straight bar
• 4 sets x 15 full + 15 short reps
• Perform the same as cable curl.
• Triceps Push-up
• 50 total
• Rest as little as possible throughout.

Niko Countouriotis
Fireman

Chest #58

Chest

• Ring Push-up
• 4 sets x 12 reps
• Incline Bench Rest/Pause
• 4 sets x 10 reps + AMRAP
• Perform 10 reps getting close to failure by last one, then rack the bar. Rest exactly 15 seconds, then perform as many more reps as possible.
• Bench Press Superset
• 4 sets x 10 reps barbell + 10 reps dumbbell
• Perform 10 reps of barbell bench press, followed immediately by 10 reps of dumbbell bench. 
• High Cable Flye
• 4 sets x 15 reps
• Set pulley at highest level and perform flyes pulling the weight in a downward motion so your hands touch below waist level. Flex pecs throughout.

Niko Countouriotis
Fireman

Back #57

Back

• Row
• 4 rounds: 100m as fast as possible
• Weighted Close-grip Pull-up
• 5 sets x 10 reps
• Attach close-grip handle to bar and perform weighted pull-ups.
• Seated Row (High Pull)
• 4 sets x 12 reps
• Perform seated rows with a straight bar, pulling the bar high on the chest (nipple line or higher) focusing effort on upper back.
• Inverted Row*
• 4 sets x 12 reps
• Good Morning*
• 4 sets x 15 reps

*Alternate exercises each set to expedite.

Niko Countouriotis
Fireman

Arms #57

Arms

• Bench Dip
• 3 sets x 20 reps
• Barbell Curl
• 4 sets: 20, 15, 10, 5 reps
• Increase weight substantially each set.
• Triceps Extension w/ V-bar
• 4 sets: 20, 15, 10, 5 reps
• Concentration Curl
• 4 sets x 10 reps each arm
• Seated with a dumbbell, place elbow in inner thigh and concentrate all effort on biceps.
• Ring Triceps Push-up
• 40 total reps
• Set rings 2" off ground, shoulder width apart. Keep rings in tight to sides and perform push-ups driving your elbows back towards your feet as you descend and keeping them into your sides as you raise back up.
• Cable Curl Burnout
• 2 rounds: 50 total reps
• Perform 10 reps at a given weight, decrease by 1 or 2 plates and perform 10 more. Continue decreasing weight each set of 10 for a total of 5 different weights (50 total reps).

Niko Countouriotis
Fireman

Chest #57

Chest

• Dragon Walk
• 100 feet total
• Bench Press
• 10 rounds: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
• Try to increase weight each set, even if only a couple pounds.
• Incline Dumbbell Press + Cable Flye Superset
• 4 rounds: 8 + 8 reps
• Set bench at an incline in center of cable machine.  Perform 8 reps of incline press with dumbbells followed immediately by 8 reps of cable flyes.
• Wide Push-up
• 3 rounds
• Hold wide push-up position for 30 seconds (body in a straight line with tight core), then perform as many reps as possible until failure.

Niko Countouriotis
Fireman