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zfridman

is very shy

Workouts by zfridman

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

Log results and track progress in the ones you like. As you use WithFit, workouts you prefer will float to the top.

  • Bent Over Row

    2x Bent Over Row

    2 sets of Bent Over Row. Record weight used.

     
    • Weight Training
     
    • Arms
    • (Biceps),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Shoulders
    • (Rear Shoulders)
  • Seated DB Press

    2x Seated DB Press

    2 sets of Seated DB Press. Record weight used.

     
    • Weight Training
  •    

    Hokey Pokey

    10! of Hang power clean at 40 kg, Lunges with 40 kg, push ups

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

    Reps Workout (2 Exercises)

    Includes DB Clean & Press and One Legged Squat

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

    Reps Workout (3 Exercises)

    Includes DB Power Snatch, Push Up and Double Under (Jump Rope)

     
    • Effort
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders)
  • Run

    Run For Time

    Run. Record total time.

     
    • Aerobic, 
    • No Equipment, 
    • Timed
     
    • Core
    • (Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  • Shoulder Press

    Shoulder Press

    Shoulder Press. Record weight used.

     
    • Weight Training
     
    • Arms
    • (Triceps),
    • Back
    • (Upper Back),
    • Chest
    • (Upper Chest),
    • Shoulders
    • (Front Shoulders, Side Shoulders)
  •   

    Timed Workout (2 Exercises)

    Includes DB Squat Clean Thruster and Kettlebell Swing

     
    • Timed, 
    • Weight Training
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Rear Shoulders, Upper Shoulders)
  •    

    Timed Workout (3 Exercises)

    Includes Handstand Push Up, Knees to Elbows and Back Squat

     
    • Timed
     
    • Arms
    • (Triceps),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Chest
    • (Upper Chest),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Rear Shoulders, Side Shoulders)
 Any Muscles
Arms
Back
Chest
Core
Legs
Shoulders