Name: Playbook - Larry Wheels - W1/D2 Advanced split Pull 1
Uploaded: 2022-02-17T19:23:50.158Z
Duration: 45 min
Description: W1/D2 Advanced split Pull 1

Jose

Keven

Amazing pump.  Less volume than I’m used to but felt like I got some good work in.

Jordan

Guillermo

Preston

It was great but I would like to see some warm up exercises

Oliver

Olonzo

Hanif

Emqa

Tyler

im training like Larry is my competition and this routine is making it a whole lot easier for me.

Richard

Make it a it more intense for the advanced people

Mr Kilogramz

Jeffrey Evon

Mason Watson

Really loving the workouts. Thanks!! 💪🏻

Super great work out excited for the next one!

Yusuf Kazi

Tyler Kuykendall

Nicholas

Absolutely fantastic workout that kicked my 🍑. I hope I can win and meet/train with Larry in Dubai. It would be a LIFE DRAM come true, much love from tomigains ❤️

Tomáš Szarka

Enrique Santatecla

Ulugbek

Been doing these workouts every week really starting to see some big results👌📈📈📈

Waseem khalil

Filippo

RikiSK_

Great back work out, normally I just the same old work outs so I’m loving the diversity. So far it’s been great pumps and great gains

Nick

Dude what a killer workout !!! Learned so much hit log press pr today!!!:) hell yeah Larry

Andrew Taylor

Another great workout! Love the app so far.

Dylan

Love this training split. A lot of variations in these plans🔥🔥

Theo

AlejandroRios

Devin Salazar

I’m definitely gonna be sore from this. This was awesome

Sebastian Ullrich

Great workout! Looking forward for next day

Edgar

Roberts

Jack

Awesome training, ideal for couples 💪🏽💪😂

Vratislav

Maria Ann Early

Paul Keene

Spiccyyyyyy🌶 would ideally have abit more bicep work in👍🏼

Josh

Great! Looking forward to working out tomorrow.

My second workout in this App and it hits different 🔥💪🏼

Elmarcfit

Jan Skjoldal

Ethan

Nothing saves a bad day like a great workout. Felt amazing!

Julian HK

Tommaso

- Rope straight arm pulldown 2 x 10-12, (1 sec in contraction and stretch)
- Single-arm cable row 2 x 8-12 (1 sec in contraction and stretch)
- Wide grip lat pulldown 2 x 12-15 (3 sec hold in stretch)
- Single arm plate loaded row 2 x 6-8,4x4 (set 1 2 sec in stretch, 1 in 
   contraction)
- Upper back machine row 2 x 8-12,12-15
- Single arm cable curl 2 x 8-12 (set 1 facing in, set 2 facing out)

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Double rope straight arm pulldown

- Pull towards you keeping your elbow close to your body
- Engage your lat as you pull
- Pause and return to the initial position

Single Arm Standing Cable Row

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

Last set 4 x 4 with 15 seconds between sets

- Keep you chest on the pad
- Pull towards you keeping you elbow close to your body
- Engage your lat as you pull

Single Arm Plate Loaded Row (last set 4 x 4)

- Hold with both hands
- Pull down keeping your elbow close to your body
- Engage your back as you pull

Upper Back Machine Row

Single Arm Cable Biceps Curl

W1/D2 Advanced split Pull 1

Eduardo

Willy

W1/D1 Advanced split Push 1

Alex

W1/D3 Advanced split Legs

Kaden

W1/D4 Advanced split Push 2

Jake Westphal-groves

W1/D5 Advanced split Pull/Hams

never thought to chest press on smith machine but it proved to be intense great pumps

W2/D1 Advanced split Push 1

Jeremiah

gaining some serious mass on my back with this regime im lovin it thanks for asking💪🏽

W2/D2 Advanced split Pull 1

destroyed quads with this and it was well worth it i hope you putting work in cause im coming for ya!!😈

Big leg press numbers usually mean big leg gains for me 💪🏻💪🏻

W2/D3 Advanced split Legs

gave me an amazing pump and left me drenched in sweat definitely a great workout💪🏽

W2/D4 Advanced split Push 2

really smashed it with this routine today very nice pump🔥

W1/D2 Advanced split Pull 1

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