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Koumpare Gigachad
AUTOPLAY
General
Intermediate
Machine strength
Plan Details
The Koumpare Gigachad routine by Alfheart is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
That’s all you gonna do for 3 months re
Routine detail
Mon
Giga Chest
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Tue
Giga Back
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Wed
Giga Legs
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Thu
Rest MF
Est. 0 min
0 exercises
This day is empty
Fri
Giga Arms
Est. 0 min
5 exercises
Cable One-Arm Bicep Curl
5 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 8 Reps
Sat
Giga CHAD
Est. 0 min
4 exercises
Decline Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Walking
3 Sets
Rowing
3 Sets
Sun
Rest MF
Est. 0 min
0 exercises
This day is empty
