• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Generation Iron

Generation Iron Fitness & Strength Sports Network

  • Movies
  • Original Content
  • Reviews
    • Supplements
      • Pre-Workout
      • Fat Burners
      • Testosterone Boosters
      • Creatine
      • Protein
      • BCAAs
      • Multivitamins
      • Omega-3
      • Joint Supplements
      • Super Greens
      • Meal Replacement
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Foam Rollers
      • Best Massage Guns
    • Programs
      • Best Online Workout Programs
      • Best Workout Streaming Services
      • Best Home Workout Programs
  • Equipment
    • Cardio
      • Treadmills
      • Best Exercise Bikes
      • Best Stair Climbers
    • Fitness Accessories
      • Best Apparel
      • Best Gym Bags
      • Weightlifting Shoes
    • Strength
      • Best Dumbbells
      • Best Barbells
      • Best Kettlebells
      • Best Squat Racks
      • Best Weightlifting Belts
      • Best Home Gym Equipment
      • Complete Home Gyms
    • Training
      • Best Knee Sleeves
      • Best Wrist Wraps
      • Best Weightlifting Wraps
      • Best Weightlifting Gloves
  • More
    • About Us
      • Our Team
      • Our Experts
    • Advertise
    • Franchise With Us
    • Exercise Guides
    • Athlete Profiles
    • Podcasts
    • Power 30
    • Bodybuilding Awards
    • Supplement Awards
  • Shop
MMA

INBA Sep Pouresa Showcases 4-Year Natural Bodybuilding Back Transformation

by Terry Ramos Updated by GI Team on Feb 17, 2025

Sep Pouresa INBA back transformation
This post may contain affiliate links (disclosure policy).

INBA athlete Sep Pouresa displays his 4-year natural bodybuilding back transformation. 

A shredded back is an essential part of placing well in bodybuilding shows. It enhances your physique’s muscularity and increases your shoulder-to-waist ratio, which gives you a more vivid aesthetic appearance. Building a strong and ripped back naturally takes time, though. International Natural Bodybuilding Association (INBA) athlete Sep Pouresa showcased his 4-year back transformation on Instagram. 

Natural bodybuilder Sep Pouresa resides in San Francisco, California, and is a resident dentist. He competes in the Men’s Physique division. In the INBA competition held in San Leandro on May 21, 2022 (Silver & Black), he placed 2nd place in the Novice class and 3rd place in the Men’s Physique Open division. He also competed at the Pro/Am Battle Against Cancer competition on May 28, 2022, in Corona, CA. Pouresa stated:

“4 year natural back transformation. Was repeatedly told that it wouldn’t be possible to balance dental school and residency with bodybuilding…I guess those 4am mornings paid off… “

You can see his complete 4-year back transformation on Instagram below. 

 

View this post on Instagram

 

A post shared by Sep Pouresa | B.Kin, DMD (@dr.spouresa)

3x Natural Olympia Argentinian competitor who placed in the top ten at 2021 Natural Olympia in the Classic Physique category, Matias Scopinaro, shared his astonishing 13-year natural back transformation.

Natural Bodybuilding Back Workout

It’s essential to do the right movements to build a muscular back. 2x Professional Natural Bodybuilding Association (PNBA) Figure Open Natural Olympia champ Alondra Chatman shared her back workout. 

Alondra Chatman’s Back Workout

Below is what a typical back workout looks like for Alondra Chatman.

  • Dumbbell Bent-over Row: 3 sets x 12 reps 
  • Stability Ball Hyperextension: 3 sets x 12 reps 
  • Heavy Barbell Row: 3 sets x 8 reps 
  • Cable Seated Row: 3 sets x 12 reps
  • Banded Barbell Row: 3 sets x 6 reps
  • Dumbbell Single-arm Row: 3 sets x 6 reps

Nutrition

Of course, the workouts are only half the battle. Your diet is crucial to building a back like an INBA PNBA athlete. In a Generation Iron interview, 3x PNBA Natural Olympia Classic Physique champ Brandon Lirio shared his complete macronutrient breakdown. Lirio maintains a high protein diet–1.75g of protein per pound. Protein is essential for building muscle and repairing muscle tissue. 

Natural Bodybuilding Competitions 

The INBA PNBA has had many shows this year thus far. Although all shows are essential, some hold more weight than others. For example, this weekend’s past competition–INBA PNBA World Championships, which took place in Florence, Italy on June 25, 2022–was a competition that’s part of the “Road to Natural Olympia” series of shows. Competitors competed for a spot at Natural Olympia, and amateurs who placed well can obtain their pro card. 

Some top INBA PNBA contenders entered this show, including Kayla Rowling (3x Bikini Divas Natural Olympia champ), Veronica Malloy (2x Natural Olympia champ), and Tommi Thompson. 

The next show will be this weekend, July 2, 2022, in Dallas, TX–INBA PNBA Pro/AM Mr & Ms USA. This show will be a pro qualifier, have prize money payouts, and is a Natural Olympia qualifier for professionals and amateurs. 

Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding inspiration!

About Terry Ramos

As a personal trainer and writer, Terry loves changing lives through coaching and the written word. Terry has a B.S. in Kinesiology and is an ACSM Certified Personal Trainer and ISSA Certified Strength and Conditioning Specialist. He enjoys playing music, reading, and watching films when he's not writing or training.

View All Articles

Primary Sidebar

Get the Latest

Stay informed with the latest news, product reviews, & expert advice.

Popular Reviews

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • Performance Lab SPORT BCAA

    The Best BCAA For Bodybuilding Health & Performance Goals

Trending Articles

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

  • The Ultimate Mike Mentzer Workout and Diet

  • Chris bumstead's 2024 workout and diet plan

    Chris Bumstead’s 2025 Complete Bodybuilding Workout & Diet Plan

Popular Now

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • best citrulline supplements

    The Best Citrulline Malate Supplements for Performance and Pump

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

Generation Iron

Generation Iron is the first and only digital network delivering health, fitness, bodybuilding, and strength sports content. We deliver premium content with the biggest names in fitness and provide expert coverage, reviews on top brands, workout tips and trends in the worlds of fitness, health and strength sports.

Strongman Corporation
Vladar

Sections

  • Trending News
  • Original Movies
  • Original Content
  • Supplement Reviews
  • Equipment Reviews
  • Exercise Guides
  • Nutrition Guides
  • Athlete Profiles

More

  • About Us
  • Our Team
  • Our Experts
  • Advertise
  • Franchise With Us
  • Podcasts
  • Power 30
  • Shop

CONTACT

Generation Iron Brands LLC
134 West 29th Street Suite 902
New York, NY 10001
Email: [email protected]

Follow

  • Facebook
  • Instagram
  • X / Twitter
  • YouTube

© 2025 · Generation Iron · Disclaimers · Privacy Policy · Accessibility