Golden Era PPL (Wesley Vissers)

High Volume, Old School style Training Program custom made for me by Arnold Classic Champion Wesley Vissers

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Behind-the-Neck Lat Pulldown

Lat Pulldown

Underhand Lat Pulldown

Pullover (Dumbbell)

Rear Delt Fly (Dumbbell)

Face Pull

Concentration Curl

Preacher Curl (Barbell)

Bicep Curl (Barbell)

Back(width), Bicep, Rear Delts

Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Dips Between Chairs

Dumbbell Bench Pullover

Lateral Raise (Dumbbell)

Overhead Extension (Dumbbell)

Tricep Pushdown (Cable)

Tricep Rope Push Down (Cable)

Chest, Side Delts, Triceps 

Lying Leg Curl

Hack Squat

Bulgarian Split Squat (Dumbbell)

Lunge (Dumbbell)

Seated Calf Raise

Standing Calf Raise

Quads and Calves

Seated Hamstring Curl

Leg Press

Single Leg Romanian Deadlift

Good Morning

Hamstrings and Calves

Bent Over Row (Barbell)

T-Bar Row

Seated Row (Cable)

Lat Pulldown (Neutral Grip)

Rack Pull (Barbell)

Incline Curl (Dumbbell)

Back Thickness Rear Delt + Bis

Incline Bench Press (Dumbbell)

Bench Press (Barbell)

Decline Bench Press (Barbell)

Chest Fly (Dumbbell)

Upright Row (Barbell)

French Press

Single Arm Overhead Tricep Extension

Single Arm Pushdown

Chest, Side Delts and Triceps

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