**VG WORKOUT APPAREL – http://www.vintagegenetics.com

Side Lateral Raise
5 sets, start with 20, end with 12 reps

Incline Side Lateral Raise
3 sets, 12-15 reps

Wide-grip upright row
4 sets, 20, 15, 15, 12 reps

Front Raise Dumbbell
4 sets, 20, 15, 15, 12 reps
Close-grip upright row
4 sets, 20, 15, 15, 12 reps (hold the bar few inches from body)

Rear delt cable flyes
3 sets, 20, 15, 15 reps

Face-pull machine
5 sets, 30, 30, 20, 20, 15+ reps

4 sets, 20, 15, 15, 12 reps

Close-grip preacher ez-bar curl
4 sets, 20, 15, 15, 12 reps

Preacher Dumbbell Curl
3 sets, 15, 15, 12 reps

Seated Concentration Curl
3 sets, 15, 15, 12 reps

“We always use the basic principles from the Golden Era of bodybuilding to craft a physique like the ones from the old days. Those were art, and that should be brought back.
Creating a classic physique is the goal and at VintageGenetics we’re all about bringing forth yet again worthy physiques reminisent of the 70’s and 80’s.”
Join us!

Body and Fashion: http://bodyandfashion.nl/ | Supplementation and Clothing
Beyond Genetics: http://www.beyondgenetics.co.uk/ | Fitness Apparel | 10% Discount Code: Wes10





  1. I just wanna say that I like these videos. im following your workout plan eating a lot of fruit and veggies I'm transforming my body into a classic body builder and btw remember to stay golden.

  2. There IS such a thing as too big a biceps; most girls have a limit for how big they think a biceps should be.
    Obviously if you're only training to please your own ego (like I do) then there's no limit.

  3. How can I make my delts big and fully round?
    How long should I work?
    How many sets and reps for the compounds and isolations to grow my delts? How to avoid over activation of triceps when pressing and over activation of traps?
    How to get a wide shoulder?
    Thanks for helping us. Hope you make read this and help me

  4. Wesley, when doing front dumbbell raise I notice the dumbbell is horizontal rather than vertical through the movement. Why is this? I had been doing these with the dumbbell vertical, thumbs pointing upwards.

  5. You have the ideal human male body. I will workout regularly to become muscular also. But I am naturally very skinny (6 ft @ 145lbs) So my joints sometime hurt when I do these exercises. Can you please make followup video of how to workout while protecting shoulder sockets and exercises to prevent shoulder injury. Thanks for the video.

  6. Holy cow this was the worst and most dangerous form and technique I've seen in an instructional video? Do you actually work out your shoulders with that much momentum and over-extension? If so your shoulder joint is imploding with every rep. Maybe you have genetics that allow your shoulders to endure this destruction for longer, but most people using this instruction will need surgery before long. Terrible terrible and irresponsible advice. I strongly advise people to research proper shoulder technique to see for themselves why this is destructive. Clearly this guy is not certified by any accredited organization to provide training advise.


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