Chest #70

Chest

• Metronome Push-up
• 4 sets x 20 reps
• Set metronome for tick every second.
• Incline Bench
• 5 sets x 5 reps
• Floor Press
• 4 sets x 10 reps
• Decline Dumbbell Flye
• 4 sets x 12 reps
• Tabata Push-up
• 8 rounds (4 minutes)
• With a running clock, perform 20 seconds of push-ups followed by 10 seconds rest, equaling 1 round. Continue for 8 rounds (4 total minutes).
• If you can no longer complete push-ups, hold yourself in a good push-up position for the remainder of the 20 seconds of work.

Niko C.
Fireman

Legs

Legs

• Highbar Back Squat
• Every 2 minutes for 12 minutes
• 2 reps (increasing in weight each set up to 2RM)
• Every 1 minute for 5 minutes
• 2 reps (decreasing in weight each set trying to hit same weights as before)
• Bottom-up Front Squat
• 5 sets x 5 reps
• Start with barbell on safety bars or racked at just above bottom position of front squat. From that position, explode up with weight and return slowly back down to the start position.
• Walking Lunge
• 5 sets x 100 feet

Niko C.
Fireman 

Cardio/Core

Cardio/Core

• For time:
• Round 1:
• Row x 500m
• Bench x 30 reps (205#)
• GHD Sit-up x 10 reps
• Round 2:
• Row x 1000m
• Bench x 20 reps (205#)
• GHD Sit-up x 20 reps
• Round 3:
• Row x 1500m
• Bench x 10 reps (205#)
• GHD Sit-up x 30 reps

Niko C.
Fireman 

Back #69

Back

• Good Morning+Superman Combo
• 3 sets x 10+10 reps
• Perform 10 Good Mornings with light weight followed by 10 Supermans.
• Deadlift
• 7 sets: 10, 5, 5, 4, 4, 3, 3 reps
• Increase weight each set.
• Use good form and rest as necessary.
• Curl-grip Bentover Row
• 4 sets x 12 reps
• Close-grip Pulldown
• 4 sets x 12 reps
• Lean back slightly and pull the handle to your chest focusing on pinching the shoulder blades together.
• Reverse Flye Burnout
• 2 rounds
• Perform reverse flyes with either dumbbells or cables.
• Complete 10 reps, drop weight 10 more, drop weight 10 more (30 total reps with 3 different weights).

Niko C. 
Fireman

Arms #69

Arms

• Dumbbell Curl Tabata
• 4 minutes
• Choose a set of light dumbbells and perform standing curls in the Tabata format:
• 20 seconds work, 10 seconds rest.
• Hold dumbbells for the entire 8 rounds.
• Heavy Barbell Curl
• 5 sets x 5 reps
• Wear a belt if necessary to protect your low back.
• Single Arm Preacher Curl
• 4 sets x 10 reps
• Cable Rope Extension
• 5 sets x 8 reps
• Chest stays up, upper arms stays locked at your sides. Elbow joint should move from just past 90° to full lockout (180°) with an emphasis on flexing the tris.
• Skull Crusher
• 4 sets x 10 reps
• Death by (Bench) Dip
• 1 round starting at 10 and increasing by 2 reps every minute
• With a running clock, perform 10 bench dips in the first minute.
• Perform 12 dips in the second minute.
• 14 in the third minute, etc.
• Continue increasing by 2 each minute until you cannot complete all reps in the given 60 seconds. Stop if you reach 10 minutes total.

Niko C.
Fireman

Chest #69

Chest

• Deficit Push-up
• 4 sets x 15 reps
• 4in deficit.
• Bench Negative
• 5 sets x 5 reps
• Lower weight on a 5 count, then explode back to starting position.
• Focus on the lowering (negative) portion. It's ok to go heavy and have a partner assist back up.
• Incline Dropset
• 4 sets x 8+8 reps
• Perform 8 reps, rack bar and remove some weight (25-35%) and immediately perform 8 more reps.
• Dumbbell Floor Press
• 4 sets x 12 reps
• Laying supine on the floor, perform dumbbell presses pausing when your upper arms touch the floor.
• 3 Position Push-up
• 3 rounds of:
• Feet elevated on bench until failure
• Normal push-up position to failure
• Hands elevated on bench to failure

Niko C.
Fireman

Legs

Legs

• Back Squat
• 5 reps every 2 min
• With a running clock, load the barbell with light weight and perform 5 reps. Increase weight and when 2 minutes hits, perform 5 more. Continue perform 5 reps every 2 minutes until you reach a 5 reps max.
• Complete 6 - 8 sets.
• Front Squat
• 2 reps every 2 min
• Same as above, but only 2 reps each set. Work up to a 2 rep max.
• Hamstring Curl
• 4 sets x 12 reps
• Lay face down on bench and place a light dumbbell (30#) between your feet. Curl the weight up with your hamstrings to 90 degrees, then slowly lower until legs are straight.
• Don't lock your knees at the bottom position.
• Hack Squat
• 4 sets x 10 reps
• If no Hack Squat machine: "clean" a pair of dumbbells up to your shoulders and hold them there while performing squats.
• Jumping Lunge/Air Squat Tabata
• 16 rounds (8 min)
• With a running clock, perform jumping lunges for 20 seconds followed by 10 seconds rest. Then perform air squats for 20 sec, with 10 sec rest. Continue for 16 rounds, equaling 8 minutes.

Niko C. 
Fireman

Cardio/Core

For time:

• 2000m row
• After every 250m, exit the rower and complete:
• 25 sit-ups
• 10 dumbbell deadlifts (70#)

*For dumbbell deadlifts, keep the weights on the outside of your feet, squat deep and stand keeping your back straight and chest up.

Niko C.
Fireman 

Back #68

Back

• Pull-up
• 6 sets x 5 reps EMOTM
• Every minute for 6 minutes perform 5 pull-ups.
• Wide Grip Seated Row
• 5 sets: 16, 14, 12, 10, 8 reps
• Increase weight each set.
• Pull bar to upper chest in a smooth manner, pinching the shoulder blades together.
• Narrow Grip Pulldown
• 5 sets: 14, 12, 10, 8, 6 reps
• Increase weight each set. 
• Pull handle to upper chest in a smooth manner, pinching the shoulder blades together.
• Shrug/Reverse Flye Tabata
• 16 rounds (8 minutes)
• Set out 1 pair of moderately heavy dumbbells (75#) and 1 pair of light dumbbells (25#). With a running clock, perform shrugs for 20 seconds, followed by 10 seconds rest. Then perform reverse flyes for 20 seconds, followed by 10 seconds rest. Continue for 16 rounds equaling 8 total minutes.

Niko C.
Fireman

Arms #68

Arms

• Explosive Curl
• 4 sets x 10 reps
• Load barbell with light weight and perform curls by explosively tossing the bar into the air.
• Preacher Curl
• 16, 12, 10, 8 reps
• Skull Crusher
• 16, 12, 10, 8 reps
• Partner DB Curl/Bench Dip Combo
• 3 rounds
• Partner 1: Complete standing dumbbell curls x 10 reps (each arm).
• Partner 2: Performs bench dips nonstop until Partner 1 completes his set.
• Switch positions. 1 round = each partner completes both exercises.
• Tri Extension Burnout
• 4 rounds
• Complete 8 reps with at least 4 different weights.

Niko C.
Fireman 

Chest #68

Chest

• Spiderman Push-up
• 4 sets x 12 reps
• Bench Press
• 12, 10, 8, 6, 4 reps
• Incline Bench
• 12, 10, 8, 6, 4 reps
• Wide Unstable Bench
• 5 sets x 10 reps
• Hang equal kettlebells or dumbbells from ends of barbell.
• 3-Position Push-up
• 3 rounds
• Elevate feet on bench and perform push-ups until failure.
• Lower feet to floor and go immediately into regular push-up until failure.
• Place hands on the bench and continue push-ups until failure.
• This equals 1 round.

Niko C.
Fireman

Back #67

Back

• Pull-up Negative
• 4 sets x 5 reps
• Perform a pull-up til your chin passes the bar, then lower yourself slowly over 5 seconds (or longer if possible).
• Seated Narrow-grip Row
• 5 sets: 16, 14, 12, 10, 8 reps
• D-Handle Pulldown
• 4 sets x 10 reps
• Attach two D-handles to a rope/chain/webbing, then through the carabiner at the pulley. Perform pulldowns pulling the handles to the sides of your shoulders before releasing back up to the center.
• Back Extension/Reverse Flye Combo
• 4 sets of 15+10 reps
• Use the back extension rack if you have one. If not, lay on stomach and perform 20 x "Supermen" instead. 

Niko C.
Fireman

Arms #67

Arms

• DB Concentration Curl
• 4 sets x 10 reps/arm
• Straight-bar Triceps Extension
• 4 sets x 12 reps
• Tri Bench + Tri Push-ups
• 12+10, 10+10, 8+10, 6+10, 4+10 reps
• EZ Curl + Chin-up
• 12+5, 10+6, 8+7, 6+8, 4+9 reps
• Starting with 12 curls and 5 chin-ups, drop 2 reps of curls while adding 1 chin-up.
• DB Curl + DB Kickback
• 3 rounds of 10 reps/arm + 10 reps/arm

Niko C.
Fireman

Chest #67

Chest

• Divebomber Push-up
• 4 sets x 5 reps
• Take the same path down and back.
• https://www.youtube.com/watch?v=U87gigSOgqs
• Heavy Bench
• 7 sets x 3 reps
• Do a few warm-up sets with light weight before starting heavy 3 rep sets.
• Single-arm Incline DB Bench
• 4 sets x 10 reps/arm
• Press a pair of dumbbells up, then perform reps with one arm as the other remains at full extension. Perform 10 reps then switch working arm.
• Cable Flye + Wide Push-up
• 4 sets x 10+10 reps

Niko C.
Fireman

Back #66

Back

• Curl Grip Inverted Row
• 4 sets x 15 reps
• With a bar set about waist high, lay underneath and grasp the bar with a curl grip (palms facing you). Pull yourself up to the bar, touching your chest to it before lowering back down.
• Bentover Barbell Row
• 5 sets: 10, 9, 8, 7, 6 reps
• Increase weight or slow pace each set.
• Heavy DB Row
• 4 sets x 10 reps/arm
• Pull the weight to your flank, focusing the effort in your lats.
• Reverse DB Flye
• 4 sets x 12 reps
• Pinch the shoulder blades together to work the traps.
• Good Morning
• 4 sets x 10 reps
• Keep slight bend in knees and only go as low as you can without rounding your back.

Niko C.
Fireman

Arms #66

Arms

• Weighted Tricep Push-up
• 4 sets x 12 reps
• Wear a vest or have your partner place a weight on your back while you perform push-ups with your hands shoulder width apart, focusing on the triceps.
• Seated Zottman Curl
• 4 sets x 10 reps
• With dumbbells, curl the weight up, rotate hands 180 degrees (so palms are now facing down) and slowly lower the weight.
• Cable Kickback
• 4 sets x 12 reps/arm
• Set pulley low and perform kickbacks holding the ball stopper at the end of the cable.
• Concentration Curl
• 4 sets x 10 reps/arm
• Sitting on a bench, bend at the waist and press elbow into the inner thigh while focusing effort on the biceps.
• Triceps Extension w/ V-bar + EZ Curl Superset
• 4 rounds of 12 + 10 reps
• Perform 12 tri extensions followed immediately by 10 EZ-bar curls.

Niko C.
Fireman

Chest #66

Chest

• Banded Bench Pause
• 12, 12, 10, 8, 6, 4 reps
• With band looped over ends of barbell, perform bench press pausing when the bar touches your chest and exploding back up.
• Incline Press w/ Feet Up
• 5 sets x 12 reps
• Perform incline bench keeping your feet in the air to focus more work onto your chest.
• Wide DB Floor Press
• 5 sets x 10 reps
• Perform wide DB presses laying on the floor. Pause when your arms contact the floor and explode back up.
• Push-up
• 4 rounds x AMRAP

Niko C.
Fireman

Additonal Work #9

Shoulders

• Double Unders
• 4 rounds x 45 seconds
• If you can't do double unders consecutively, take 5 minutes to work on them then perform 250 singles.
• Standing Shoulder Press
• 6 sets x 4 reps
• Keep core tight and only use your shoulders (legs should be still).
• Handstand Push-ups
• 4 sets x 10 reps
• If you can't do HSPUs, place feet on elevated surface (or walk them up a wall) taking off as much body weight as needed to complete the reps.

Niko C.
Fireman

Additional Work #8

Full Body

• 4 rounds
• Row x 500m
• Wall Ball x 40
• Rest 2 minutes

Niko C.
Fireman

Additional Work #7

Legs/Core

• 5 rounds for time
• Back Squat x 10 (225#)
• GHD Sit-up x 10
• Go to Parallel, not Full extension.

Niko C.
Fireman

Back #65

Back

• Warm-up
• 20 x Standing Toe Touches
• 20 x Scorpion Twists
• 20 x Leg Swings
• Deadlift
• 1 set x 10 reps
• 6 sets x 5 reps
• Continue adding weight each set to find a 5RM. If you hit it before the 6th set, stay at that weight for the rest.
• Narrow Grip Pulldown
• 4 sets x 10 reps
• Make sure you're pulling the handle down to touch your chest each rep.
• Reverse DB Flye
• 4 sets x 12 reps
• DB Shrug Burnout
• 3 rounds: 10 reps @ 4 different weights

Niko C.
Fireman

Arms #65

Arms

• Chin-up/Bench Dip Ladder
• 7 rounds: 6/12, 7/11, 8/10, 9/9, 10/8, 11/7, 12/6 reps
• Perform chin-ups followed immediately by bench dips.
• Rest as little as possible between rounds.
• Cable Crusher
• 4 sets: 25, 20, 15, 10 reps
• Attach bar to low pulley with bench set in front of it. Grab bar and perform skull crushers, keeping elbows parallel over shoulders as much as possible.
• Barbell 21's
• 4 rounds
• Load barbell with light weight, perform 7 half-reps up, 7 half-reps down, 7 full reps.
• Overhead DB Extension
• 4 sets x 12/arm
• In a seated position, raise a single dumbbell overhead trying to focus all effort on triceps.
• Reclined DB Curl
• 4 sets x 12/arm
• Slightly recline bench and perform dumbbell curls allowing arms to come to full extension at your sides each rep.

Niko C.
Fireman

Chest #65

Chest

• Deficit Push-up
• 4 sets x 15 reps
• Bench Press
• 12, 10, 8, 6, 4, 2 reps
• Increase weight each set coming close to failure by the last rep.
• Slow Incline DB Press
• 4 sets x 5 reps
• 5 count up, 5 count down.
• Ring Flye
• 4 sets x 5 reps

Niko C.
Fireman

Additional Work #6

Legs

• Build to 1RM Back Squat
• 5 reps (135#)
• 5 reps (225#)
• 2 reps (315#)
• 2 reps (335#)
• 2 reps (365#)
• 2 reps (385#)
• 1 rep (395#)
• 1 rep (405#)
• 1 rep (415#)
• 70% of Max Back Squat
• 5 sets x 5 reps (315#)

Niko C.
Fireman

Additional Work #5

Full Body

• Complete 3 rounds for time:
• Round 1
• 500m row
• 30 x BW Bench Press (205#)
• 50 x Sit-up
• Round 2
• 1000m row
• 20 x BW Bench
• 50 x Sit-up
• Round 3
• 1500m row
• 10 x BW Bench
• 50 x Sit-up

Niko C.
Fireman

Additional Work #4

Legs/Core

• Complete 10 rounds for time of:
• 10 x Front Squat (135#)
• 10 x GHD Sit-up

Niko C.
Fireman

Back #64

Back

• Deadhang Pull-up
• 40 total
• These are strict pull-ups. Pausing fully at bottom = DEAD hang.
• Try to complete in 5 sets (10, 9, 8, 7, 6) but rest as needed so you don't sacrifice form.
• Wide Seated Row
• 4 sets x 12 reps
• Use straight bar or wide grip handle attachment and pull bar to nipple line.
• Narrow Pulldown
• 5 sets x 8 reps
• Use narrow grip attachment and pull handle low on chest.
• Duel DB Row Burnout
• 3 rounds: 4 x 10 reps
• Choose a relatively heavy set of dumbbells, bend at the knees and waist, row both weights up to your sides. This will also feel like a shrug as you fatigue, working your entire trapezius.
• Perform 10 reps, drop lighter dumbbells and perform 10, drop two more times for a total of four different weights = 40 reps.

Niko C.
Fireman

Arms #64

Arms

• Ratchet Barbell Curl
• 4 sets x 5 reps
• Load barbell with light weight and perform the following for 1 rep:
• Curl bar 1/4 way up, then lower it.
• Curl bar 1/2 way up, then lower it.
• Curl bar 3/4 way up, then lower it.
• Perform full curl.
• Rope Tricep Extension + Overhead Ext.
• 4 sets x 10+10
• Perform 10 standing triceps extensions with rope, then turn around and perform 10 overhead extensions with the rope.
• Preacher DB Curl
• 4 sets x 10/arm
• Use back of incline bench if you don't have a preacher curl rack.
• Kickback Pause
• 4 sets x 8/arm
• Perform triceps kickback and hold weight at full extension for a 2 count before lowering.
• Cable Curl Burnout
• 3 rounds
• Perform 8 reps, drop weight and perform 8 more, continue for 5 different weights = 40 total reps per round.

Niko C. 
Fireman

Chest #64

Chest

• Spiderman Push-up
• 4 sets x 12 reps
• Incline Bench
• 4 sets: 16, 12, 8, 6 reps
• Stability Ball DB Press
• 4 sets x 12 reps
• Perform dumbbell bench presses by placing back on a stability ball and feet flat on the ground.
• KB Flye
• 4 sets x 12 reps
• If you don't have access to two kettlebells of equal weight, use dumbbells.
• 50's
• 3 rounds
• Load barbell with very light weight (or none at all) and perform 50 reps of bench presses without racking the bar.
• The only rest position is arms fully extended holding the weight over you.

Niko C.
Fireman

Additional Work #3

Total Body

• For time:
• Complete 5 rounds: 5 x Man-Maker (40#), 25 x Goblet Squat (25#)
• Man-Maker: 
1. Place a pair of dumbbells on the floor in front of you.
2. Drop down to push-up position with hands on dumbbells.
3. Perform push-up, but as you come up, row the right dumbbell up to your side.
4. Perform another push-up, but pull the left dumbbell up as a row.
5. Holding the dumbbells, jump to your feet and clean the dumbbells to your shoulders.
6. Press the dumbbells up locking your arms out overhead.
7. This equals 1 rep.
• Goblet Squat:
• Hold a kettlebell upside down in your hands, pressed against your chest and squat until your hips are below your knees.
• Stationary Bike Tabata
• 8 rounds: 20 seconds x work, 10 seconds x rest
• Try to pedal "all out" during the 20 seconds of work.

Niko C.
Fireman

Additional Work #2

Legs (Hamstrings)

• Warm-up
• Perform 100 total air squats, focusing on dropping your hips below parallel every time.
• Good Morning
• 5 sets x 12 reps
• With a lightly loaded barbell behind your neck, bend at the waist and lower your torso as close to parallel as possible without allowing your back to roll.
• Focus on your hamstrings and low back while you keep your chest up.
• Move through the movement very slowly.
• DB Leg Curl
• 4 sets x 15 reps
• Lay face down on a bench and place a dumbbell between your feet. Raise the weight up until your knees make a 90 degree bend, then slowly lower the weight back to parallel.

Niko C.
Fireman

Additional Work #1

Legs (Quads)

•  Back Squat
• Warm-up
• Perform sets of 5 reps, increasing weight each set until you can no longer perform 5 consecutively.
• i.e. 225x5, 245x5, 265x5, 285x5, 305x5, 325x4+1, done.
• Rest 2 min or more between each set.
• Leg Extension
• 6 sets: 16, 14, 12, 10, 8, 6 reps
• Rest as little as possible between sets.
• Weighted Calf Raise
• 5 sets x 15 reps
• Holding KBs or DBs, step onto a raised platform with heels hanging off and perform 15 calf raises, emphasizing the flex at the top.

Niko C.
Fireman

Back #63

Back

• Weighted Pull-up
• 10, 9, 8, 7, 6, 5 reps
• Increase weight each set, if possible. Rest as needed between sets.
• Heavy Corner Row
• 4 sets: 12, 10, 8, 6 reps
• Use the search bar if you're not sure about the exercise.    ===>
• Curl-grip Barbell Row
• 4 sets: 16, 14, 12, 10 reps
• Try to keep your arms close to your sides and drive your elbows straight behind you.
• Slow Pulldown
• 4 sets x 10 reps
• Pull the bar down slowly over a 3 count, engaging your lats throughout.
• Reverse Cable Flye
• 4 sets x 12 reps

Niko C.
Fireman

Arms #63

Arms

• Drag Curl
• 4 sets: 12, 11, 10, 9 reps
• Load barbell with light weight and drag the bar up your torso as you perform the curl.
• Reclined Curl
• 4 sets: 16, 14, 12, 10 reps
• Attach straight bar to cable pulley, lay flat on bench or floor with head underneath pulley, perform concentrated curls bringing bar to forehead.
• Seated DB Dropset
• 4 sets: 8+8 reps
• Perform 8 DB curls then drop weight by 30-40% and immediately perform 8 more.
• i.e. 50lb, drop to 30lb.
• Triceps Ext. 21's
• 4 rounds
• Perform 7 reps of extensions from starting position to 90 degrees, followed by 7 reps from 90 degrees to full extension, then 7 full reps.
• DB Skull Crusher
• 4 sets x 10 reps
• Triceps Push-up
• 4 rounds: AMRAP

Niko C.
Fireman

Chest #63

Chest

• Ring Push-up
• 4 sets x 10 reps
• Unstable Bench
• 5 sets: 10, 9, 8, 7, 6 reps
• Hang 25 to 35lb KB or DB from ends of barbell with rope/chain/webbing and load bar with additional weight plates as necessary.
• This is an advanced movement and will utilize your stabilizer muscles.
• Wide DB Press
• 4 sets x 8 reps
• Perform DB press bringing the weight out wider than normal on the negative.
• Wide Incline Bench
• 4 sets x 12 reps

Niko C.
Fireman

Back #62

Back

• Row
• 5 sets x 100m sprint
• Deadlift
• 10 sets: 10 reps, 3 x 5 reps, 3 x 4 reps, 3 x 3 reps
• Start very light and add weight each set.
• This exercise is the majority of the workout, so take your time and use proper form. Rest as needed between sets.
• Pulldown
• 4 sets x 10 reps
• Reverse DB Flye
• 4 sets x 12 reps
• DB Shrug
• 3 sets x AMRAP

Niko C.
Fireman

Arms #62

Arms

• Death by Chin-up
• 5 sets: 7, 8, 9, 10, 11 reps
• With a running clock, perform 7 reps in first minute, 8 in second min, etc to 11 reps.
• Death by Dip
• 5 sets: 7, 8, 9, 10, 11 reps
• Same as above.
•  Barbell Curl
• 5 sets: 12, 10, 8, 6, 4 reps
• Add weight each set.
• Skull Crusher + Press
• 4 rounds: 12+12, 10+10, 8+8, 6+6 reps
• Perform skull crushers followed immediately by triceps press.
• Add weight each set.
• Banded + Unbanded EZ Curl
• 4 rounds: 8+8 reps
• Stand on center of band looped over ends of EZ curl bar and perform 8 reps. Remove bands and perform 8 more.
• Triceps Circuit
• 3 rounds: 
• Rope Extension: 10 reps
• Isolated Tri Extension: 10 reps RIGHT arm
• Isolated Tri Extension: 10 reps LEFT arm

Niko C.
Fireman 

Chest #62

Chest

• Dragon Walk
• 4 x 25m
• Wide Bench Negative
• 5 sets x 5 reps
• 5 count down, explode up
• Incline Dumbbell Press
• 4 sets x 10 reps
• Banded + Unbanded Bench
• 4 sets: 8 reps banded + 8 reps unbanded
• DB Flye + Wide Push-up
• 4 sets: 10 flyes + 10 wide push-ups 

Niko C. 
Fireman