FULL Back Thickness Workout & TIPS – Classic Bodybuilding

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Wide-grip Seated Row
5 sets of 12 reps

Seated row
4 sets of 10-12 reps

Lat Pulldown (behind the neck)
4 sets of 10-12 reps

High Row Machine
4 sets of 12 reps

Dumbbell Pullover
4 sets of 10-12 reps

Rear Delt Dumbbell Flyes
3 sets of 15-20 reps

Machine Bicep Curls
3 sets – 12-15 reps

Reverse Cable Curls
4 sets – 12-15 reps

Alternating Dumbbell Curl
3 sets of 10 reps (each arm)

Classic & Personalized Workout and Nutrition Plans?
Contact me: Wesleyvissers@hotmail.com
(Also for plant-based diets!)




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8 thoughts on “FULL Back Thickness Workout & TIPS – Classic Bodybuilding

  1. Hey wes great vids. I have a question. Is it possible to make substantial muscle gains on a ketogenic diet? Its easy to keep fat off and its a muscle sparing diet, but is it ok for building muscle?

    1. You’re best off getting carbs if you’re trying to build muscle. Keto = glycogen depletion which = low water retention in the muscle, which makes it harder to transport much-needed nutrients into the muscle and maintain a positive nitrogen balance.

    1. There is no magic food. Just make sure you’re hitting your caloric target and getting a lot of protein.

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