Name: Playbook - Larry Wheels - W1/D2 Pro Split Back
Uploaded: 2022-02-17T19:17:43.439Z
Duration: 45 min
Description: W1/D2 Pro Split Back

Jake

Mihai

Harris Aikis

Did it with my friend and It killed us, Good ass workout brother!!

braedin

Lil John

Bicente

Mike

I’ve got insane doms from this and I’ve never trained as hard before. Top quality

Hayden

Dillan

Great mix of exercises. Left me with no energy left. Amazing workout.

Tyler

Jesus

Great workout! This is the best workout program I have tried so far, Larry doesn't disappoint with this one! Solid value👏

Andres

Had me feeling like I was some some sort of mr Larry 😎
But in all honesty great workout can’t wait to see some progression 
I’m an aspiring influencer and meeting you in Dubai would literally make my life.
Can’t wait for tomorrows leg day prs 😎💪🏼

Jonah

My back has never felt better and sore haha

Mohit

Emad

Love the attention to detail and the way you explain things, thank you Larry!

Jose Suarez (Wake Up)

I’ve had a lot of fun with all of these exercises and workouts. Time to get even stronger!

Mason Watson

Great workout! Super pumped for tomorrow!

Ricardo

pvladd

Absolutely awesome workout. Really cool to get an insight into how Larry might train, or what he thinks is best. Will definitely be hitting this again next week, and get more PR’s! 💪🏼

SpeedyReedy

David

Absolutely fantastic workout that kicked my 🍑. I have been training and watching Larry for 6 years and I hope I can win and meet/train with Larry in Dubai. It would be a LIFE DREAM come true, much love from tomigains ❤️

Tomáš Szarka

Paul Keene

Love the different variations👍🏼 back is definitely exhausted now 😮‍💨

To me, back exercises are my favorite. I like Larry style of presentation and how he hits different parts of back muscles 🙌💪

SmartCuppies

Haven’t had a bodybuilding workout in a while, had a lot of fun running this workout tho 💪💪

Jeffrey Evon

Andrew

Brandon Quigley

Patrick

This set up of deadlifts had me feeling stronger every set and pulling a little more weight following this program for a couple weeks now

Cole

Jonathon

Blake Perkins

It was really good, I’m not used to the amounts of sets and reps with some movements but this gives me the drive to make each one count let’s see what happens next.

Darrian

Sawyer

Laurenz

Wasn’t bad. Just had to do increase weight on certain sets

Bryce Churchill

Terrian

Nika

Robert

I went light on these movements and still got an amazing back workout, great routine!

Alan

One of the best back workouts I’ve had in a while. Great program.

Steve

Carlos

Krasen

Jackson

Great workout even in month of Ramadan fasting workout

Munir

It's time to finally get serious about my fitness. Time to lose this weight and get jacked!

Brandon

Hello Larry thanks a lot for the good exercises. I will go for the pro  5 days split in the next 4 weeks and let you know about the results in Dubai 🤪 Hope to train with you once 💪🏽 greetings from 🇨🇭

Kelly Harris

- Deadlift 3 x 4-6,6-8,12 
- Bentover BB Row 2 x 6-8, 4x4 (set 1 4-8 heavy, set 2 with weight would 
  fail at 8 do 4x4 with 15-sec rest be)
- Wide grip lat pulldown 2 x 6-10 (2 heavy sets 6-10, 2nd set drop set by 
  30% and do 3 sec neg and positive)
- T-bar row 4 x 8-12 (4 sets 8-12 with 45 secs off between)
- V-grip cable row 10 x 4 (10 sets of 4 with 15 secs between sets)
- V-grip lat pulldown 1 x 8-12 (set 1 8-12, 20 secs rest repeat, keep going 
   until you cant get more thamn 3 re)
- Reverse pec deck for rear delt 4 x 12-15
- Weighted dips 2 x 6-8,12

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell 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

- Stand astride the bar and bend at the hips to take a wide grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

Chest supported T-bar row

- Grab the V-grip with both hands
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Pull towards your upper abs 
- Engage your back as you pull 
- Pause and return to the initial position

V-Grip Cable Row

- Grab the v-grip with both hands 
- 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

V-Grip Lat Pulldown

- Keeping your chest on the pad
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control"

Reverse pec deck

- Adjust the machine seat to fit  
- Sit in the machine with your hands on the handles
- Press down until your arms are at full extension 
- Release slowly with control

Plate Loaded Dip Machine

W1/D2 Pro Split Back

First time doing calves with chest gotta get use to it lol overall awesome workout

Jay Cupcake

Husain

W1/D1 Pro Split Chest & Calf

No squats or deadlift which should be added for leg day.

Jose

Stacey

W1/D3 Pro Split Legs

It was a light workout but still rough😂🔥

Pontus

Olonzo

W1/D4 Pro Split Delts & Triceps

🔥I did sumo squats with at rack bars 275lb

W1/D5 Pro Split Hams, Biceps, Calfs

this is perfect my calf’s are obliterated 😃

Richard

W2/D1 Pro Split Chest & Calf

Enrique

Went much better then the 1st back workout I had in the 5 day pro split program

W2/D2 Pro Split Back

Liam

today my legs cramped so bad when i got to abs that some random guy gave me a banana when he saw me on the ground and told me to eat it. long story short it helped. free bananas and free gym memberships im sorta livin like Larry.

W2/D3 Pro Split Legs

Great workout. With all the sets and set rest time it’s pretty tough!

this is the definition of delt demolition im lovin it keep this up!

W2/D4 Pro Split Delts & Triceps

Always a great workout hitting the session

great split for massive gain or massive pain im feeling pain right now but that only means the gains are comin!😈

W2/D5 Pro Split Hams, Biceps, Calfs

felt good blood flow through out this routine would definitely recommend!

I’ve had a sore chest for two days now, the program is fire

Really loving the workouts. Thanks!! 💪🏻

W3/D1 Pro Split Chest & Calf

this takes me back to when i was a chubby kid before i found the gym i look like a whole new person now especially after a good back day.💪🏽

Waseem khalil

W3/D2 Pro Split Back

hack squat had me dying i pushed through tho and i want more😈

Adriatik

Hope im getting as big legs as Larry after this, it sure feels like it

W3/D3 Pro Split Legs

im feeling the boulder shoulders coming in this is pressure🔥

Great Workout like the rest og the program!

W3/D4 Pro Split Delts & Triceps

the bike warm up really helps i felt alot more prepared to push heavier weight.

I normally don’t do calfs, but when Larry tells me to i dont hesitate. Great Workout man!

W3/D5 Pro Split Hams, Biceps, Calfs

Larry's program - Eat Well = You will be superman ———-Thanks Larry.

Khalid Alshehri

really pushing myself passed what i thought were my limits and im doing it all without a membership, at this point i should get a job at the gym.

W4/D1 Pro Split Chest & Calf

I Can feel the back gains coming! Let’s go

W4/D2 Pro Split Back

abs at the end had me dying well worth it tho💪🏽

Hack squats for huge gains💪🏻💪🏻

W4/D3 Pro Split Legs

got caught dropping a big 💩 before this one it was worth it. 
well time to sneak into another gym.

Marcus

W4/D4 Pro Split Delts & Triceps

my calf’s have come so far thanks to you thank you for this brother its a dream come true.

W1/D2 Pro Split Back

Community

More workouts from Larry Wheels