With the 2024 Arnold Classic Ohio and Arnold Classic UK victories under his belt, Wesley Vissers is trying to bring up the weaker parts of his physique while simultaneously working on the stronger parts like the chest and shoulders.
Netherlands’ Wesley Vissers is one of the most prominent bodybuilders from Europe who are currently competing in the IFBB Pro League. A multiple-time Mr. Olympia participant, Wesley Vissers finished seventh in the Classic Physique division at the 2023 Mr. Olympia. However, he elevated his career to a whole new level in this competitive season by securing two major wins, taking home the titles at both the 2024 Arnold Classic Ohio and Arnold Classic UK.
‘The Dutch Oak’ defeated Previous year’s winner Ramon Rocha Queiroz and top contender Urs Kalecinski, who are widely regarded as two of the best Classic Physique bodybuilders after Chris Bumstead. He dominated the stage with excellent conditioning, muscle definition, and great proportions en route to a thumping victory.
Wesley Vissers was inspired by the Golden Era bodybuilders’ physiques to choose this as his career. He intends to bring the Golden Era back to 2024 Olympia and spoke candidly about his bodybuilding cycle, diet, and career plan in an interview with Anabolic Bodybuilding.
In a recent video posted on his YouTube, Wesley Vissers trained chest, triceps, and side delts for a pump. So let’s see how ‘The Dutch Oak’ handled the training session.
Wesley Vissers goes through a push-day workout
Wesley Vissers likes to stretch his back and shoulders before every chest workout to open the upper body joints, which helps avoid shoulder discomfort.
“This is what I do even after sixteen years of training and I’m still pain-free.”
After stretching the back and shoulders, Vissers completed the chest, triceps and side delts workout.
It included the following exercises:
- Machine Chest Press – 2 warm-up sets, 3 working sets of 8 to 12 reps (3-minute rest periods between working sets)
- Machine Incline Chest Press – 3 sets of 8 to 12 reps
- Pec Deck Flyes – 3 sets of 8 to 12 reps
- Cuffed Cable Triceps Extensions – 3 sets of 8 to 12 reps
- Unilateral Cuffed Cable Lateral Raises – 3 sets of 15 to 18 reps – superset
- Cuffed Overhead Cable Triceps Extensions – 3 sets of 8 to 12 reps – superset
Machine Chest Press
Vissers took to flat chest presses on the machine to kick off the chest workout. This being the first movement of the session, the 27-year-old performed a couple of warm-up sets to fire up the muscles before jumping into the heavy working sets.
Vissers applied the progressive overload principle to this exercise and performed the first two sets with incrementally heavier weights. He used lighter weights with higher volume for the third set to get a few quality reps in.
Machine Incline Chest Press
For the complete development of any muscle group, it is essential to stimulate it from different angles and positions to emphasize different parts. After working the complete chest with a flat chest press, the Dutch bodybuilder took to incline chest presses to emphasize the upper pecs.
Vissers pushed through some solid sets of incline chest presses on an iso-lateral plate-loaded machine and jumped into an isolation movement next.
Pec Deck Flyes
Most people dismiss it as a pump-inducing exercise. However, Pec Deck flye is scientifically the second-most effective movement for pectoral muscle activation and deserves a spot in your chest routine.
Wesley Vissers cranked out a few good sets of this isolation exercise to finish the chest exercises.
Cable Triceps Extensions
The compound pushing movements had sufficiently warmed up the triceps during chest work. As a result, Vissers wasted no time in warm-up sets and jumped right into the working sets. He carried out a few good sets of cable triceps extensions unilaterally. On the technical front, Vissers ensured that the shoulders were stable and the elbows were fully extended during each rep.
Cable Lateral Raises
The 2024 Arnold Classic Physique champion shifted his focus to working the medial deltoids. He performed cable lateral raises using the same assembly as the previous exercise. To avoid using forearm strength and focus on lifting with the deltoids, ‘The Dutch Oak’ used an ankle cuff instead of a handle.
Overhead Cable Triceps Extensions
Vissers returned to working the triceps next. He performed overhead cable triceps extensions to work the long head of the triceps. After getting a few sets in, the 27-year-old wrapped up the training session with one more high-volume set of cable lateral raises.
Wesley Vissers emerged as a surprise threat to Classic Physique Olympia champion Chris Bumstead with his recent win. Time will tell if ‘The Dutch Oak’ can dethrone the dominant champion.
Watch the full workout video below, courtesy of Wesley Vissers’ personal YouTube channel:
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