Arms #71

Arms

• Ring Dip
• 4 sets x 10 reps
• Banded Tricep Bench
• 4 sets x 15 reps
• Cable Kickback Negative
• 4 sets x 6 reps
• Perform kickback with cable pulley set low, pause at full extension and lower weight on a 5 count.
• Banded Barbell Curl
• 5 sets: 16, 14, 12, 10, 8 reps
• Loop band from barbell ends and stand on the middle. 
• Add weight as necessary.
• Dumbbell Concentration Curl
• 4 sets x 10 reps/arm
• Cable Curl Burnout
• 2 rounds
• 8 reps x 4 different weights.
• Perform with straight bar.

Niko C.
Fireman

Chest #71

Chest

•  Row/Bodyweight Bench Workout
• Complete for time:
• Row 500m + Bench 30 reps
• Row 1000m + Bench 20 reps
• Row 1500m + Bench 10 reps

• Ring Push-up
• 4 sets x 15 reps
• If you can't perform 15, do as many as possible for 4 sets.
• Wide Incline Bench, Rest/Pause
• 4 sets: 12, 10, 8, 6 reps
• Perform 12 reps of wide grip incline bench. Rack the bar and rest 20 seconds. Unrack the bar with normal grip and perform as many more as possible.
• Cable Flye
• 4 sets x 15 reps

Niko C.
Fireman

Back #70

Back

• Pull-up
• 5, 6, 7, 8, 9, 10 reps
• Rest as little as possible between rounds.
• Heavy Corner Row
• 5 sets: 12, 10, 10, 10, 8 reps
• Use close-grip attachment.
• Reclined Pulldown
• 4 sets x 12 reps
• Lean back slightly and complete reps pulling the straight bar to your chest.
• Speed Dumbbell Row
• 1 round: 14, 12, 10, 8, 6, 4, 2 reps/arm
• Choose one medium-to-heavy dumbbell (50-90#). Perform 14 rows with each arm, followed immediately by 12 on each arm, then 10, etc. 
• No rest between sets.
• Face-pull
• 4 sets x 12 reps

Niko C.
Fireman

Arms #70

Arms

• Partner Dip Pyramid
• 1 round
• Partner 1 completes: 1, 3, 5, 7, 9 dips while,
• Partner 2 completes: 2, 4, 6, 8, 10 dips. Then,
• Partner 1 completes 10, 8, 6, 4, 2 as Partner 2 does the odds.
• Incline Skull Crusher + Press
• 4 sets: 12+12, 10+10, 8+8, 6+6 reps
• With the bench set at an incline, perform 12 skull crushers followed immediately by 12 tricep presses with the same weight.
• KB Triceps Extension
• 4 sets x 10 reps/arm
• Perform single arm overhead extensions with a kettlebell (or dumbbell). 
• Partner Curl Pyramid
• 1 round
• Perform in the same manner as above.
• Partner 1 completes 1 rep, hands the bar to Partner 2 who completes 2 reps, who passes it back to Partner 1 for 3 reps, etc.
• Standing Dumbbell Curl
• 4 sets: 12, 10, 8, 6 reps/arm
• Curl 50's
• 2 rounds
• With only a barbell, complete 50 reps without setting the bar down until all reps are complete.

Niko C.
Fireman