“1 MUSCLE A DAY” NATURAL BULKING

Kamal Ahdey Moro

**“1 Muscle a Day” Natural Bulking Program** is an 8-week journey designed to maximize muscle growth and strength through targeted workouts. With 40 sessions spread across the week, each workout focuses on a specific muscle group, ensuring comprehensive development and recovery. Expect a mix of compound and isolation exercises, utilizing a full gym setup to push your limits. This program is perfect for novice lifters eager to sculpt their physique while building a solid foundation for future training. Leaving all the accessories muscle to later so you can build mass on the biggest muscles first
Get ready to transform your body, one muscle at a time!

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Warmup with the first exercise 1 set 20 reps light weight

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Chest Fly (Machine)

Push Up

CHEST 

Wide Grip Lat Pulldown

Seated Wide-Grip Row (Cable)

Single Arm Row (Dumbbell)

Single Arm Iso Row

Barbell Row

Back Extension (Weighted)

BACK

Rear Delt Fly (Dumbbell)

One Arm Lateral Raise (Dumbbell)

Front Raise

Seated Military Press (Barbell)

Seated Shoulder Press (Dumbbell)

Shoulders

Single Arm Tricep Extension (Cable)

French Press

Tricep Rope Push Down (Cable)

Tricep Kickback

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Concentration Curl

Preacher Curl (EZ Bar)

Arms

Hamstring Curl

Leg Extension

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Seated Calf Raise

Legs

1 reviews for “1 MUSCLE A DAY” NATURAL BULKING

Kamal Ahdey Moro