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Afghanistan workout
by dameiz20
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Hitting upper body and abs with cardio to end the workout
Workouts
Monday, Wednesday, Friday workout
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
bench press
3 sets
Start
in App
Dumbbell incline press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
Dumbbell incline press
3 sets
Start
in App
Incline Dumbbell Fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
Incline Dumbbell Fly
3 sets
Start
in App
Dumbbell Bench-Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
Dumbbell Bench-Press
3 sets
Start
in App
Dumbbell Shoulder-Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
Dumbbell Shoulder-Press
3 sets
Start
in App
Dumbbell lateral raises
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
Dumbbell lateral raises
3 sets
Start
in App
Dumbbell shoulder shrugs
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
Dumbbell shoulder shrugs
3 sets
Start
in App
Incline sit-up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec
Incline sit-up
3 sets
Start
in App
Russian-Twist
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec
Russian-Twist
3 sets
Start
in App
hanging leg raises
Start
in App
Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec
hanging leg raises
3 sets
Start
in App
Cardio
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
0 sec
Cardio
1 sets
Start
in App
Tuesday, Thursday, Saturday Workout
preacher curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
preacher curl
3 sets
Start
in App
Dumbbell curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
Dumbbell curl
3 sets
Start
in App
hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
hammer curl
3 sets
Start
in App
Barbell curls
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
Barbell curls
3 sets
Start
in App
triceps extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
triceps extension
3 sets
Start
in App
skull crushers
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
skull crushers
3 sets
Start
in App
seated curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
seated curl
3 sets
Start
in App
Incline sit-up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
Incline sit-up
3 sets
Start
in App
Flutter kicks
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec
Flutter kicks
3 sets
Start
in App
Cardio
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
0 sec
Cardio
1 sets
Start
in App