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
- 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
- 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
- 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
- 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
- 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
- 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
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
- 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
