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