Crook Featuring Afghan
General
Advanced
Machine strength
Plan Details
The Crook Featuring Afghan routine by MichelDaCrook is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Chest & Tricepz/Heavy
Est. 71 min
6 exercises
Dumbbell Bench Press
5 Sets x 6 Reps
Dumbbell Incline Bench Press
5 Sets x 6 Reps
Dumbbell Fly
5 Sets x 6 Reps
Weighted Tricep Dip
5 Sets x 6 Reps
EZ Bar Tricep Extension
5 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Day 2
Ryg & Biceps/ Heavy
Est. 60 min
6 exercises
Barbell Deadlift
5 Sets x 6 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
EZ Bar Curl
5 Sets x 8 Reps
Day 3
Leg & Shoukders/ Heavy
Est. 66 min
7 exercises
Barbell Squat
5 Sets x 6 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 6 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Cable Rope Deltoid Row
5 Sets x 8 Reps
Day 5
Chest Tricepz/Consentration
Est. 56 min
6 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Day 6
Back Biceps/ Concentration
Est. 75 min
8 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Pull-Up
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Back Extension (Prone)
4 Sets
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Day 7
Leg & Shoulders/ Con
Est. 101 min
8 exercises
Smith Machine Bulgarian Split Squat
5 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 40 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Cable Front Raise
4 Sets x 15 Reps
Cable Lateral Raise
4 Sets x 15 Reps
Cable Deltoid Raise
4 Sets x 15 Reps
