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saouderkirk

SAO, male, 39, United States of America

Workouts by saouderkirk

See detailed, easy-to-follow instructions for workouts created by saouderkirk.

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  •  

    10x Front Squat (complete)

    10 sets of Front Squat

     
    • Effort, 
    • Weight Training
     
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  •  

    18x Back Squat

    18 sets of Back Squat. Record weight used.

     
    • Weight Training
     
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  • Clean and Jerk

    30 Clean And Jerk (complete)

    30 reps of Clean and Jerk

     
    • Effort, 
    • Power, 
    • Weight Training
     
    • Arms
    • (Forearms, Triceps),
    • Back
    • (Middle Back, Upper Back),
    • Chest
    • (Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders, Upper Shoulders)
  •  

    5x Push Jerk (complete)

    5 sets of Push Jerk

     
    • Effort, 
    • Power, 
    • Weight Training
     
    • Arms
    • (Triceps),
    • Back
    • (Upper Back),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders, Upper Shoulders)
  •  

    6x Virtual Shovel (complete)

    6 sets of Virtual Shovel

     
    • Effort, 
    • Weight Training
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Hamstrings, Quadriceps)
  •  

    9x Back Squat

    9 sets of Back Squat. Record weight used.

     
    • Weight Training
     
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  •   

    Effort Workout (2 Exercises)

    Includes Box Jump and Crunch

     
    • Body Weight, 
    • Effort, 
    • Power
     
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  •    

    Effort Workout (3 Exercises)

    Includes Air Squat, Push Up and Run

     
    • Effort, 
    • No Equipment
     
    • Arms
    • (Triceps),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders)
  •    

    Effort Workout (3 Exercises)

    Includes Deadlift High Pull, Walking Lunge and Burpee

     
    • Effort, 
    • Power
     
    • Arms
    • (Triceps),
    • Back
    • (Middle Back, Upper Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Rear Shoulders, Upper Shoulders)
  •    

    Effort Workout (3 Exercises)

    Includes Burpee, Front Squat and Box Jump

     
    • Effort, 
    • Power
     
    • Arms
    • (Triceps),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders)
 Any Muscles
Arms
Back
Chest
Core
Legs
Shoulders