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