Workout Routine

Free

Afghanistan workout

by dameiz20

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Hitting upper body and abs with cardio to end the workout

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Monday, Wednesday, Friday workout

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

bench press

3×10

Dumbbell incline press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Dumbbell incline press

3×10

Incline Dumbbell Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Incline Dumbbell Fly

3×10

Dumbbell Bench-Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Dumbbell Bench-Press

3×10

Dumbbell Shoulder-Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Dumbbell Shoulder-Press

3×10

Dumbbell lateral raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Dumbbell lateral raises

3×10

Dumbbell shoulder shrugs

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Dumbbell shoulder shrugs

3×10

Incline sit-up

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

Incline sit-up

3×10

Russian-Twist

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

Russian-Twist

3×10

hanging leg raises

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

hanging leg raises

3×10

Cardio

Set
Time
Rest time
1
1 sec
0 sec

Cardio

1×1 s

Tuesday, Thursday, Saturday Workout

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

preacher curl

3×10

Dumbbell curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Dumbbell curl

3×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

hammer curl

3×10

Barbell curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Barbell curls

3×10

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

triceps extension

3×10

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

skull crushers

3×10

seated curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

seated curl

3×10

Incline sit-up

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Incline sit-up

3×10

Flutter kicks

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

Flutter kicks

3×10

Cardio

Set
Time
Rest time
1
30 sec
0 sec

Cardio

1×30 s