Back #61

Back

• Circuit #1
• 4 rounds
• Pull-up x 6 reps
• Ring Row x 8 reps
• Reverse DB Flye x 10 reps
• Corner Row
• 5 sets: 12, 10, 8, 8, 8 reps
• Weighted Pull-up
• 5 sets: 12, 10, 8, 8, 8 reps
• Circuit #2
• 4 rounds
• Ring Row x 6 reps
• Reverse DB Flye x 8 reps
• Bentover DB Row x 10 reps

Niko C.
Fireman

Arms #61

Arms

• Partner Pyramid Curl
• 2 rounds
• Partner 1 performs all odd numbers up to 10 and back down.
• Partner 2 performs all even numbers.
• Switch for round 2.
• Rope Extension
• 4 sets x 15 reps
• Heavy Dumbbell Curl
• 5 sets x 5 reps
• Heavy Skull Crusher
• 5 sets x 5 reps
• Banded Curl
• 4 sets x 15 reps
• Partner Pyramid Dip
• 2 rounds
• Try different variations: ring, bench, dip bar, etc.
• Like before, up to 10 and back down.

Niko Countouriotis
Fireman

Chest #61

Chest

• Manmaker
• 4 sets x 5 reps
• Dumbbell Bench Dropset
• 4 sets x 10+10 reps
• Perform 10, drop weight and perform 10 more.
• Negative Incline Bench
• 4 sets x 8 reps
• Lower bar down to chest on a 5 count then explode up to full extension.
• Cable Flye
• 4 sets x 12 reps
• Wide Push-up
• 4 sets x 15 reps

Niko Countouriotis
Fireman

Back #60

Back

• Burpee Pull-up
• 4 sets x 10 reps
• Perform a burpee under the bar and end it with a pull-up.
• Bentover Barbell Row
• 4 sets x 10 reps
• Pulldown
• 4 sets x 12 reps
• Single Arm Dumbbell Row
• 4 sets x 15 reps each arm
• Single Arm Reverse Cable Flye
• 4 sets x 15 reps each arm

Niko Countouriotis
Fireman

Arms #60

Arms

• Slow Bench Dip
• 3 sets x 10 reps
• Perform dips on a 5 count down, 5 count up.
• Triceps Bench
• 4 sets x 10 reps
• Barbell Skull Crusher
• 4 sets x 12 reps
• Barbell Curl
• 4 sets x 12 reps
• Seated Dumbbell Curl
• 4 sets x 10 reps
• Chin-up
• 4 sets x 10 reps

Niko Countouriotis
Fireman 

Chest #60

Courtesy of WyckofFit

Chest

• Ring Push-up
• 3 sets x 15 reps
• Bench Press
• 5 sets: 12, 10, 10, 8, 8 reps
• Dumbbell Incline Press
• 4 sets x 10 reps
• Cable Flye
• 4 sets x 15 reps
• Push-up
• 50 total
• Completed with as little rest as possible.

Niko Countouriotis
Fireman

Back #59

Back

• Inverted Row Negative
• 4 sets x 5 reps
• 10 count on the way down.
• Deadlift
• 6 sets x 10 reps
• Start at a reasonable weight and add weight each set.
• Close-grip Row
• 4 sets x 15 reps
• Dumbbell Bentover Row
• 4 sets x 15 reps
•  Pull-up
• 4 sets x AMRAP

Niko Countouriotis
Fireman

Arms #59

Arms 

• Chin-up
• 5 rounds: 10, 11, 12, 13, 14 reps EMOTM
• EMOTM = every minute on the minute.
•  Unstable Curl
• 4 sets x 10 reps
• Hang dumbbells from ends of curl bar.
• Bench Concentration Curl
• 4 sets x 12 each arm
• Set bench at high incline, grab a dumbbell, stand behind bench and drape your arm over the top. Perform curls lowering the weight down the front pad, then curling back up to the top.
• Dip
• 5 rounds: 8, 9, 10, 11, 12 EMOTM
• Use rings if you have them.
• Triceps Circuit
• 3 rounds
• Perform 10 reps of triceps pressdowns (AKA extensions) with the V-shaped bar, followed by 12 reps of overhead extensions with the rope, finished with 15 reps of triceps push-ups (hands either diamond or by sides pressing elbows back).

Niko Countouriotis
Fireman

Chest #59

Chest

• Plyo Push-up
• 4 sets x 10 reps
• Perform explosive push-ups onto an object 2-4" high, then back down to the floor.
• Bench Press
• 6 sets: 12, 8, 4, 4, 8, 12 reps
• Bent-arm Push-up Hold
• 2 minutes total
• From a push-up position, lower yourself until arms make a 90 degree bend. Hold that position for time, accumulating a total of 120 seconds. If your chest touches the ground or you move above 90 degrees, stop the count and rest.
• This is an isometric movement so focus all your effort on flexing the pecs.
• Incline Wide Dumbbell Press*
• 4 sets x 10 reps
• Perform incline presses while keeping elbows bowed out to the sides.
• Incline Dumbbell Flye*
• 4 sets x 12 reps

*Recommended to superset wide press followed immediately with flyes.

Niko Countouriotis
Fireman