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Creeping Death Program v2 week 1
Bulking
Advanced
Dumbbell
Plan Details
The Creeping Death Program v2 week 1 routine by kipsy is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Pull Workout
Est. 635 min
8 exercises
Dumbbell One-Arm Row
4 Sets x 800 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Stability Ball Weighted Hyperextension
3 Sets x 10 Reps
Decline Bench Leg Raise
4 Sets x 900 Reps
Dumbbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Tue
Cardio & Chest
Est. 53 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Wed
Arms and Abs
Est. 124 min
13 exercises
Treadmill Running
3 Sets
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 20 Reps
Plank
3 Sets
Treadmill Running
3 Sets
Thu
Cardio & Back
Est. 90 min
9 exercises
Rowing
3 Sets
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Hanging Leg Raise
2 Sets x 18 Reps
Crunch
2 Sets x 18 Reps
Cable Wood Chop
2 Sets x 18 Reps
Rowing
3 Sets
Fri
Legs and Abs
Est. 80 min
9 exercises
Elliptical Training
3 Sets
Bodyweight Rear Lunge
2 Sets x 10 Reps
Jump Squat
3 Sets x 5 Reps
Bodyweight Calf Raise
2 Sets x 15 Reps
Prisoner Squat
2 Sets x 12 Reps
Bench Weighted Decline Crunch
2 Sets x 15 Reps
Crunch
2 Sets x 15 Reps
Cable Wood Chop
2 Sets x 15 Reps
Elliptical Training
3 Sets
Sat
Chest and Abs
Est. 203 min
12 exercises
Treadmill Running
3 Sets
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Decline Bench Leg Raise
3 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 12 Reps
Treadmill Running
3 Sets
Walking
3 Sets
Assisted Hyperextension
2 Sets x 10 Reps
Sun
Full Body
Est. 115 min
12 exercises
Treadmill Running
3 Sets
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Oblique Crunch
2 Sets x 20 Reps
Reverse Crunch
2 Sets x 20 Reps
Treadmill Running
3 Sets
