Afghanistan Sucks Workout (Courtesy of Men's Fitness)

Ran as a circuit timed and as fast as you can do it

Preacher Curls 3 sets x 12 reps
Cable Tricep Extensions 4 sets x 10 reps
Seated dumbbell curls 3 sets x 6 reps superset with dumbbell kickbacks 3 setsx8 reps
Weighted pushups 3 sets x 12 reps
Tricep dips 3 sets x 8 reps then seated dips w/ barbell across lap
Cable Curls 3 sets x 10 reps
Calf Raises 3 sets x 12 reps
Hyperextensions 3 sets x 12 reps
Situps 100 reps
Situps w medicine ball 50 reps
Buterfly Kicks 100 reps
Sumo Squats 25 reps followed by wall sit for 2 min

Last Workout to Wed Workout Circuit

Perform as a circuit, completeing one set of each exercise and resting as little as possible inbetween
Performs the moves for 40 seconds each
Complete all five exercises, then rest 3 minutes. Repeat until you've done 3 to 5 circuits

1 - Alternating Lunge to Dumbbell Press (25 LBS)
2 - Elevated Pushup
3 - Close Grip Chinup
4 - Burpee to Squat Jump
5 - Barbbell Rollout

2nd part of Wed Circuit

Perform as a circuit, completeing one set of each exercise and resting as little as possible inbetween
Performs the moves for 40 seconds each
Complete all five exercises, then rest 3 minutes. Repeat until you've done 3 to 5 circuits

1 - Inverted Row
2 - Kettle Bell Swings (25 LBS)
3 - Up/Down Plank Pushups
4 - Cross Body Clean and Press (25 LBS)
5 - Step Up to over head press (20 LBS)

Wed Circuit

Perform as a circuit, completeing one set of each exercise and resting as little as possible inbetween
Performs the moves for 40 seconds each
Complete all five exercises, then rest 3 minutes. Repeat until you've done 3 to 5 circuits

1 - Squat to Dumbbell Press (around 25 lbs)
2 - Plank with dumbell row (around 15 lbs)
3 - T-Pushups
4- Dumbbell reverse chop
5 - Pullup with knee raise