VintageGenetics – 30 DAYS OUT MR. O – Full Back THICKNESS Workout

Seated Row
5 sets – 10-12 reps

High Row
4 sets – 10-12 reps
*last set unilaterally

T-bar row
4 sets – 10-12 reps

Upper back row
4 sets – 10-12 reps

Lat pulldown (hammer grip)
3 sets – 10-12 reps

Alternating Dumbbell Curls
4 sets – 12-15 reps each arm

Close-grip Ez-bar Curls (arm blaster)
4 sets – 10-12 reps

Reverse Ez-Bar curl
2 sets – 10+ reps and dropset

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

Instagram
@WesleyVissers
https://www.instagram.com/wesleyvissers/
@KaneVissers
https://www.instagram.com/kanevissers/

Facebook
https://www.facebook.com/Wesley-Visse…

Comments