HEAVY BACK WORKOUT with WILLIAM BONAC
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- Опубліковано 28 тра 2024
- 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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This is incredible! Such a great opportunity to workout with a top tier open bodybuilder.
For sure! It was really humbling too
they say never meet your heroes but
i think William Bonac handled it really well
He did for sure. A hard worker 100%
😂
Will is on another level
First time ever seeing William bonac workout 👍🏾👍🏾👍🏾
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.....
@Gerbert D Aurillac You SOUND DUMB 🤦🏾♂️🤦🏾♂️🤦🏾♂️
He
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* ! =)
Exactly man. Little things can make a big difference.
Nice man, working out with Willian and denzel washington 4:38
NickMBoss I was looking for somebody else that sees the resemblance to Denzel
lol that's a fact right there!
😂😂😂😂😂
Guy wishes he was the OG Denzel.
You stupid lol
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!
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
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.
It's because he as so much muscle it looks shorter and also you keep the tension on better.
@@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.
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.
Did you even talk to eachother 😂
No time for talking when youre constantly training
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.
How come you guys didn't do any pullups? They are a staple
@@AngelGonzalez-lo6cp Too much ROM bro!
He uses no momentum. That dudes mind muscle is freaking nuts lol. You can see his calf muscles working even 😂
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 😊
A Ghanaian prodigy Will Bonac, much love from Ghana.
Nice vid! Bonac is absolutely phenomenal! Thanks for sharing this!
I have been waiting for this collaboration video. Nice job Wes...
Huge ! Please make more workouts with my favorite William !!
Great video, I love the workout combinations...just great!!
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 👏🏾
Great collab video 👍👌thanks
Can't afford any of the VintageGenetics apparel atm so I'm just fully watching all the youtube ads homie
Thanks for the incredible support Lennart!
Errrm. Only clicking an ad earns Wesley money.
@@VintageGenetics geen probleem Wesley ;)
@@beerdemus2812 Fine, I'll be doing that from now on as well then :)
Wes send him a free 👕. He will be thankful and a loyal follower and customer forever
Finally a classic collaboration!! 💪
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.
William is legend🙏🏽. Nice session wesley💪🏽
Awesome vid!
Amazing video with very useful advices
So much knowledge in this video
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.
For sure! Goes to show how important mind muscle connection is.
Amazing video, thank you so much
Wow Amazing machines right there. this gym is perfectly equipped
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
4:41 Oh you guys trained with Denzel Washington too? That's cool.
Hahahahahaah true hahahahaha
fantastic vid of 2 great bodybuilders
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.
Good shit brothers! Sick video
Great video!
Nice training wesley 💪💪
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
Thanks Benny leuk om te horen!
Lekker man Beni
These guys are really working hard
Great video
Great Video 👍
Excellent!
Nice video bro!
Bonacs range of motion is so short, it almost looks like he is not doing it right
MuKKKa Pimp that’s because he’s so fucking massive that his body literally won’t allow him to do full rom
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
It really looks like he doesn’t get a squeeze at all idk but it looks like all arms hahah
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.
😂 Exactly
All the Best in the Mr Olympia 2020 BONAC!!!
Yes the old intro is back. Way to go !!
H-E-A-V-Y 🏋 Thanks, Wes!
Amazing!!!!! Video!!!!
Awesome video
Back day, the best day of the week
Great content 👍
The roundness and thickness of Bonacs muscles is outstanding
insane workout
Two of the nicest guys in body building
That's awesome man! You inspire me Wes!
It seems to be pretty cold just looking through the window 😆
Bonac is such a beast!
Wow this is amazing brooo
Liked without watching it completely. It's Bonac and Wesley.....
It would be special..😎😎
Good for you pussy
@@cliffecliffe8358 what a fucking douch u are get da fuck out here pussy
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
Wesley looks more aesthetic 100% Wes u r the best
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
9:52 lool.. WHY IT SOUNDS LIKE U BURPED..
TheChamp91100 lmaooo
LOL I didn't even notice watching the first time
William has incredible muscle thickness and maturity💪💪💪💪
Now he’s top two.! Let’s go boy
Continue training with Bonac with more videos thanks
Amazing
Golden Voice Wes
It’s great to have a body shape like one of the successors like Williams.
Good video 👍🏾👌🏾
The first time i see you wessley droping weights while training with someone lol....thx for sharing 👌🏻
Excellent 👍
Wow bonac was just incredible
Best Voice Over in the history
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.
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!'
Respect
He’s gonna win this year. Book it
Goed bezig man 👍💪💪💪💪💪💪💪
Golden meets modern 😍
Stay GOLDEN...💪
good workout for bigger back ❤💪
Just bought myself a Violet & Dark Teal TankTop!! Let's Go!!
Thanks for the support man! Much appreciated.
Man this video quality is great. What kind of equipment/setup do you use?
Got surprised when I saw your the number of subscribers. 386K? last time I watched your vids you got like 60k. Congrats man!
William Bonac is a heavy weight pro! Your a beast too Vintage Genetics...
@pan peter height makes a big difference...
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 :)
Nice bro 👊🏼👊🏼
Great back rutine brah 😎👌
Very Interesting. Thnx y
Finally! Stop the high reps and mind-body connection for a minute and do some heavy stuff!
williams Rocks
the guy with the laundry bag on his head is my favorite xD
4:55 BANG!!! (the woman face lol)
I watching both of them and follow
Beast💪
You,William Bonac,Ronnie Coleman and Dorian Yates are the best Workhorses i have ever seen.
Those machines are fire. Wish my gym would have the same
Seeing Bonac next to you, you can see that roundness, density, fullness and maturity to the guy's muscle bellies
The thick round muscles of Bonac are really incredible.
When you have the 1% in the world genetics and gear to help, you can literally train like a noob and still make insane gains. For example, bonac does t bar row then does close grip cable row which is the exact same movement and stimulous essentially all while using very little range of motion.
I miss this intro, gets the heart pumpin
You're such as great speaker as well....
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.
roelly zit ook bij de top haha, dope video gast
Je moest echt achter William aan rennen! Wat een beest!