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
- 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
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Fireman
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
Full Body
- 4 rounds
- Row x 500m
- Wall Ball x 40
- Rest 2 minutes
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Fireman
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
- 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
- DB Shrug Burnout
- 3 rounds: 10 reps @ 4 different weights
Niko C.
Fireman
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
- Deficit Push-up
- 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
Niko C.
Fireman
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
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Fireman
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
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Fireman
Legs/Core
- Complete 10 rounds for time of:
- 10 x Front Squat (135#)
- 10 x GHD Sit-up
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Fireman
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
- 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
- Spiderman Push-up
- 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
