HEAVY BACK WORKOUT with WILLIAM BONAC

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Thanks to William Bonac the Conqueror for this amazing back workout.
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WORKOUT
T-bar row
5 sets - 10-12 reps
Uni-lateral middle back row + Seated row
5 supersets - 10+10 reps
Lower lat rows + Upper back rows
5 supersets - 10+10 reps
Bent over row
4 sets - 10-12 reps
Lower lat row machine
Cluster set: 2 sets of 10 reps (15-sec rest in between)
Triple dropset: 10 reps each
Tri-set biceps
Uni-lateral bicep machine curls + Preacher curl machine + Cable hammer curls
2 sets of 10 reps on each exercise before moving on - 2 rounds
Classic & Personalized Workout and Nutrition Plans?
Contact me: Wesleyvissers@hotmail.com
(Also for plant-based diets!)
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Опубликовано:

5 июн 2024

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Комментарии : 619

@Hematoph 4 года назад

This is incredible! Such a great opportunity to workout with a top tier open bodybuilder.

@VintageGenetics 4 года назад

For sure! It was really humbling too

@therealoorage 4 года назад

they say never meet your heroes but i think William Bonac handled it really well

@VintageGenetics 4 года назад

He did for sure. A hard worker 100%

@JM13280 4 года назад

😂

@ludapecurka102 4 года назад

Will is on another level

@NicoMogger 4 года назад

Nice man, working out with Willian and denzel washington 4:38

@FoxRacer090 4 года назад

NickMBoss I was looking for somebody else that sees the resemblance to Denzel

@sandrorex5906 4 года назад

lol that's a fact right there!

@rockfella27 4 года назад

😂😂😂😂😂

@shino8854 4 года назад

Guy wishes he was the OG Denzel.

@massiveaction6217 4 года назад

You stupid lol

@redpill2025 4 года назад

First time ever seeing William bonac workout 👍🏾👍🏾👍🏾

@pmpdaddyt1218 4 года назад

Facts! I've always wanted to see his workout but he's so old school he doesn't like a lot of cams and videos.....

@redpill2025 4 года назад

@Gerbert D Aurillac You SOUND DUMB 🤦🏾‍♂️🤦🏾‍♂️🤦🏾‍♂️

@rajatahawar4952 4 года назад

@lastsonofkrypton3918 4 года назад

5:35 When you said you learned a lot just experimenting and observing you aren't just bullshitting us. I can see you watching Bonac's hand position at 5:40 then proceeding to try the same putting your thumb on the neutral grip bar at 6:05 rather than wrapping it around. Every day is a chance to learn... *and that's what bodybuilding is all about* ! =)

@VintageGenetics 4 года назад

Exactly man. Little things can make a big difference.

@Sirgromulus 4 года назад

I am always amazed at the short range of motion the pro bodybuilders incorporate these days. So much different than what I have been taught and have been doing for the past 40 years!

@supaahflyy 4 года назад

I think it boils down to muscles grow to stimulus. The stimulus could be full rom or short rom but if enough of the stimulus (volume)is there then it doesn't really matter

@VintageGenetics 4 года назад

This opened my eyes that top tier bodybuilders are indeed looking for the most efficient muscle stimulus. He has a very compact and dense frame, which is exactly the way he trains.

@dleigh9997 4 года назад

It's because he as so much muscle it looks shorter and also you keep the tension on better.

@Sirgromulus 4 года назад

@@VintageGenetics I am not much taller than Bonac but I still admire your physique (along with several other Classic competitors) more Wesley. I am 61 years old and "grew up" with the Golden Era guys as my role models. I can honestly say that once the mass monsters became popular in the late nineties I lost some of my interest in the sport.

@paksallion 4 года назад

when you're bigger like this you're stimulating and engaging the muscle alot easier. This range of motion i dont use on slimmer guys as its not as effective.

@housinauthority5258 4 года назад

Finally a collab! I hope you learnt a lot, you're training has been on cruise control until now. If you want to catch Breon, you're going to have to out-train him; and Breon trains like a beast. Good luck Wes 😊

@VintageGenetics 4 года назад

Thanks for the support you guys! William and me BOTH have our own realistic 'Iron Idols'. Check them out here: ironidols.com/

@Kojoisfit 4 года назад

A Ghanaian prodigy Will Bonac, much love from Ghana.

@MannyXO 4 года назад

Kudos to you Wesley amazing I could hear you talk for a long time. You’ve really achieved something plus keeping up with Bonac. Just saying love this video 👏🏾

@fkae1243 4 года назад

Wesley I'm telling again, you should hit Crucifix & victory pose in your posing routine. You got great arms & vacuum also, it'll totally looks good on you.

@DeepPoeticSociety 4 года назад

Finally a classic collaboration!! 💪

@orbarak123 4 года назад

Huge ! Please make more workouts with my favorite William !!

@madixl8407 4 года назад

There are a few IFBB pros who workout at my gym, they all have the same type of momentum when they train. I’ve always mixed it up and continue to see progress! I loved watching this one

@Ghost-qs4ei 4 года назад

I have been waiting for this collaboration video. Nice job Wes...

@MzitoRoba 4 года назад

Great video, I love the workout combinations...just great!!

@jimmachakcom 4 года назад

Nice vid! Bonac is absolutely phenomenal! Thanks for sharing this!

@ElJibaro89 4 года назад

It was great to see your workout with William Bonac. I learned a few things from watching the workout. You can see the mine and muscle connection on every rep.

@VintageGenetics 4 года назад

For sure! Goes to show how important mind muscle connection is.

@lw358 4 года назад

This is one of your best videos Wesley, as you are training with a fellow countryman who is one of the best bodybuilders in the business with an amazing level of experience and expertise. I do hope you have gained some valuable knowledge in growing your back thickness. Please do further collaborations with William on other body parts in the future as it is a great benefit for you to further develop your physique and also it is great content for your viewers.

@benito79 4 года назад

Super respect voor je motivatie en discipline. Volg je al jaren heb zelfs nog met je getraind in Breda op m'n oude sportschool. Flink vooruit gegaan iig zo te zien. Ik zeg keep up your good work. Gr Benny uit breda

@VintageGenetics 4 года назад

Thanks Benny leuk om te horen!

@brock5946 4 года назад

Lekker man Beni

@smoke1forthedeadhomies837 4 года назад

He uses no momentum. That dudes mind muscle is freaking nuts lol. You can see his calf muscles working even 😂

@jerseymartodikromo6236 4 года назад

William is legend🙏🏽. Nice session wesley💪🏽

@EverydayEnglish79 4 года назад

Wow Amazing machines right there. this gym is perfectly equipped

@lennartschiphorst7849 4 года назад

Can't afford any of the VintageGenetics apparel atm so I'm just fully watching all the youtube ads homie

@VintageGenetics 4 года назад

Thanks for the incredible support Lennart!

@beerdemus2812 4 года назад

Errrm. Only clicking an ad earns Wesley money.

@lennartschiphorst7849 4 года назад

@@VintageGenetics geen probleem Wesley ;)

@lennartschiphorst7849 4 года назад

@@beerdemus2812 Fine, I'll be doing that from now on as well then :)

@markjones1126 4 года назад

Wes send him a free 👕. He will be thankful and a loyal follower and customer forever

@royjhamand 4 года назад

Yes the old intro is back. Way to go !!

@BigKashGrab 4 года назад

Love this vid man theres not a lot of collabs or videos of benac training so this was dope plus you both are dutch maybe idk but still dope lol both of your bodies are so different yet both of you are at thee top of your game. Even though I know u gotta lot more bro

@mariolandro 4 года назад

Amazing video with very useful advices

@azizsmyry9001 4 года назад

These guys are really working hard

@richardwere4487 4 года назад

All the Best in the Mr Olympia 2020 BONAC!!!

@starboy9384 4 года назад

Great collab video 👍👌thanks

@Bruce.-Wayne 4 года назад

Good luck at the Olympia man. I'm hoping top 5 for you or better.....could be one of the most interesting Olympia in a while this year

@caseyeiseler 4 года назад

H-E-A-V-Y 🏋 Thanks, Wes!

@medamine1983 4 года назад

The first time i see you wessley droping weights while training with someone lol....thx for sharing 👌🏻

@boostedbruhhh 4 года назад

So much knowledge in this video

@arroz1971 4 года назад

Awesome job Wesley. This is exactly what you needed to throw a wrench into your workout. Switch things up and learn something new. You were doing the same ole stuff video after video and like Arnold says you need muscle confusion to grow those muscles. I think Bonac has one of the better Olympia physiques when he is spot on.

@erikgresham3895 4 года назад

Back day, the best day of the week

@mohammedmazhar5149 4 года назад

Liked without watching it completely. It's Bonac and Wesley..... It would be special..😎😎

@cliffecliffe8358 4 года назад

Good for you pussy

@omarlahlah991 4 года назад

@@cliffecliffe8358 what a fucking douch u are get da fuck out here pussy

@bigvee401 4 года назад

Two of the nicest guys in body building

@idreesismail1450 4 года назад

The roundness and thickness of Bonacs muscles is outstanding

@FernandoBertolini 4 года назад

That's awesome man! You inspire me Wes! It seems to be pretty cold just looking through the window 😆

@prabinbikram8999 4 года назад

Amazing video, thank you so much

@KeithMiddleton01 4 года назад

fantastic vid of 2 great bodybuilders

@firdavsnosirov9592 4 года назад

Wesley looks more aesthetic 100% Wes u r the best

@live4real496 4 года назад

Got surprised when I saw your the number of subscribers. 386K? last time I watched your vids you got like 60k. Congrats man!

@deeppocketz5487 4 года назад

Good shit brothers! Sick video

@mikerefrigeration5736 4 года назад

I see a lot of people commenting about william bonacs range of motion. When you train heavy like ronnie Coleman used to, you need to keep the range of motion a bit shorter so you dont injured your joints

@79mystique79 4 года назад

Did you even talk to eachother 😂

@sepix048 4 года назад

No time for talking when youre constantly training

@VintageGenetics 4 года назад

Before and after quite a lot yes, but during the workout only some tips and pointers as he was understandably focussed on the Olympia prep workout.

@AngelGonzalez-lo6cp 4 года назад

How come you guys didn't do any pullups? They are a staple

@poobertop 4 года назад

@@AngelGonzalez-lo6cp Too much ROM bro!

@ryanturner9979 4 года назад

William has incredible muscle thickness and maturity💪💪💪💪

@kushartofficial9612 4 года назад

It’s great to have a body shape like one of the successors like Williams.

@probitionate 4 года назад

FINALLY! This is precisely the kind of collaboration I've been nagging about for what, 18 months, two years now. : ) That you have to toss iron with the big boys, that you have to get your hands dirty, that you need to 'go Arnold-circa-'73, that you should do a gym-tour in North America including Chris Bumstead, Regan Grimes, Mike O'Hearn, Mark Bell...and a kajillion others. This is a fantastic start. As the Brits would say, 'Well done, you!'

@brightahuofe9442 4 года назад

Continue training with Bonac with more videos thanks

@alexandercerna8653 4 года назад

Nice training wesley 💪💪

@shake1494 4 года назад

Just bought myself a Violet & Dark Teal TankTop!! Let's Go!!

@VintageGenetics 4 года назад

Thanks for the support man! Much appreciated.

@kevinvandorst 4 года назад

Bonac is such a beast!

@papaspaulding 4 года назад

Ive always trained this same way, ie working up to my heaviest weight and then doing that for 4 sets etc. I find for myself when working up the weight for each set it just feels like 3 warm up sets and one working set only. I know most people train this way with good result I just could never get used to it mentally

@papaspaulding 4 года назад

@Old Skool Bodybuilding Routines Pyramiding up to one heavy working set of 6-8 only i always feel like im cheating myself. not to say anyone else is cheating doing this as it seems to work well for others but for myself i just feel like im cheating my muscles. i think maybe its more ive conditioned them that way over the years so they require more volume/stimulus?

@davyyoungin1772 4 года назад

Now he’s top two.! Let’s go boy

@the_commentsection 4 года назад

Man this video quality is great. What kind of equipment/setup do you use?

@nvr2seriouscc972 4 года назад

Finally! Stop the high reps and mind-body connection for a minute and do some heavy stuff!

@papasito___1 4 года назад

William Bonac is a heavy weight pro! Your a beast too Vintage Genetics...

@papasito___1 4 года назад

@pan peter height makes a big difference...

@leesanchezz 4 года назад

Awesome vid!

@etnies234ts 4 года назад

Hey Wesley, do you wear your VG Shoes aswell in the gym? I ask because i never see them on you but they are very great in comfort and style!! THX!!!

@mukkkapimp2951 4 года назад

Bonacs range of motion is so short, it almost looks like he is not doing it right

@Daniel-ii6rq 4 года назад

MuKKKa Pimp that’s because he’s so fucking massive that his body literally won’t allow him to do full rom

@longvo8800 4 года назад

He's a manlet with short limbs but also very thick and dense, that's why it's very hard for him to do full range

@crabtreecameron 4 года назад

It really looks like he doesn’t get a squeeze at all idk but it looks like all arms hahah

@VintageGenetics 4 года назад

On the video it's harder to see, but in person you can see all the individual muscle fibers working exactly where and when they should.

@markjones1126 4 года назад

😂 Exactly

@interestingcomments5178 4 года назад

This type of workout will get you huge. I gained my noob gains doing this. 140-180 in 8 months natural at 5’9. Nobody believed it.

@dimasbram7176 4 года назад

4:41 Oh you guys trained with Denzel Washington too? That's cool.

@thiagocordeiro8411 4 года назад

Hahahahahaah true hahahahaha

@abishek7396 4 года назад

Golden meets modern 😍 Stay GOLDEN...💪

@kingcobra2845 4 года назад

He’s gonna win this year. Book it

@Fdeselecao 4 года назад

Best Voice Over in the history

@user-rr1bg3ib5w 4 года назад

Great video!

@joeblanton2582 4 года назад

Nice video bro!

@vinayiqbal8236 2 года назад

Wow bonac was just incredible

@mouadfit5553 4 года назад

good workout for bigger back ❤💪

@TheChamp91100 4 года назад

9:52 lool.. WHY IT SOUNDS LIKE U BURPED..

@bee.bnt11 4 года назад

TheChamp91100 lmaooo

@jewilliams8951 4 года назад

LOL I didn't even notice watching the first time

@cols-muscle-power 4 года назад

That will thicken your back up nicely Wesley

@mathardey 4 года назад

insane workout

@keonwlsn 4 года назад

Amazing!!!!! Video!!!!

@tkirsch15 4 года назад

Those machines are fire. Wish my gym would have the same

@giovannyc3886 4 года назад

Seeing Bonac next to you, you can see that roundness, density, fullness and maturity to the guy's muscle bellies

@mojo6112 4 года назад

Whezz do you do standing calf raises? I think they might benefit you a lot more than doing them seated

@SFSomega 4 года назад

The thick round muscles of Bonac are really incredible.

@mattbudesa3038 4 года назад

God damn that's a lot of volume!!

@SabajetToshi 4 года назад

You,William Bonac,Ronnie Coleman and Dorian Yates are the best Workhorses i have ever seen.

@picassobih7608 4 года назад

Damn bonac built like a real life ninja 🐢..lol totally ripped!!💪🏾💪🏾

4 года назад

Wow this is amazing brooo

@randomvideos2724 4 года назад

roelly zit ook bij de top haha, dope video gast

@austriandeathmachine8829 4 года назад

Great Video 👍

@GuitarGangsterArmi 4 года назад

Golden Voice Wes

@zuludoctorofficial 4 года назад

Nice Video and commentary, you made a boring routine for general viewers interesting. I suggest to add better edits, sound clips and formatting. Your sincerity is clear and your devotion for this is authentic. Just advice, take it in a good way.

@luissolis2240 4 года назад

Great back rutine brah 😎👌

@prestoncassise4813 4 года назад

Great video

@ramos5875 4 года назад

Awesome video

@jacktragic6375 4 года назад

Excellent!

@keshavkunniah4622 4 года назад

Really want to see Bonac win the Olympia one day !!!

@_ketosucks1355 4 года назад

I miss this intro, gets the heart pumpin

@thejsk1830 4 года назад

William Bonac trains that way because he is stacked with muscle and he needs just the definition we dont need to train that way guys we will achieve nothing just focus on the compound lifts and progress overtime :)