AFGHANISTAN WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

tkrebs on March 28, 2012

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Biceps, Triceps, Trapezius, Chest, Back, Shoulders, Abs, Calves, Thighs

Workout Length:

5 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Concentration Curls	20 lbs.	10	60
	25 lbs.	8	60
	30 lbs.	6	60
Triceps
Triceps Cable Pushdowns	43 lbs.	10	60
	50 lbs.	8	60
	55 lbs.	6	60
Biceps
Zottman Curl	15 lbs.	10	60
	20 lbs.	8	60
	25 lbs.	6	60
Triceps
One-Arm Dumbbell Kickbacks	20 lbs.	10	60
	25 lbs.	8	60
	30 lbs.	6	60
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	10	60
	25 lbs.	8	60
	30 lbs.	6	60
Triceps
Weighted Parallel-Bar Dips	25 lbs.	10	60
	35 lbs.	8	60
	45 lbs.	6	60
Biceps
Cable Curls	43 lbs.	10	60
	50 lbs.	8	60
	55 lbs.	6	60
Triceps
Lying Triceps Extensions	45 lbs.	10	60
	55 lbs.	8	60
	65 lbs.	6	60
Trapezius
Barbell Shrugs	135 lbs.	10	60
	185 lbs.	10	60
	205 lbs.	10	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	95 lbs.	10	60
	105 lbs.	8	60
	115 lbs.	6	60
Back
Wide-Grip Front Pulldowns	85 lbs.	10	60
	100 lbs.	8	60
	115 lbs.	6	60
Chest
Incline Barbell Press	95 lbs.	10	60
	105 lbs.	8	60
	115 lbs.	6	60
Back
One-Arm Dumbbell Bent-Over Rows	45 lbs.	10	60
	50 lbs.	8	60
	55 lbs.	6	60
Chest
Machine Chest Press	25 lbs.	10	60
	30 lbs.	8	60
	35 lbs.	6	60
Back
T-Bar Rows	45 lbs.	10	60
	65 lbs.	8	60
	75 lbs.	6	60
Chest
Dumbbell Bench Press	35 lbs.	10	60
	40 lbs.	8	60
	45 lbs.	6	60
Back
Bent-Over Barbell Rows	65 lbs.	10	60
	75 lbs.	8	60
	85 lbs.	6	60

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