Name: Playbook - Larry Wheels - W1/D2
Uploaded: 2022-05-27T13:44:23.113Z
Duration: 45 min
Description: W1/D2

Great workout! I really like the bench set up and the exercises

Ethan

Greatest pump ever. I felt like my muscles are gonna explode. Flawless workout as expected.

Mihajlo

Carl

Great workout really pushed me with those pauses

William Sear Emery

I love how there are alternative workout for each program, it's really encouraging. Thanks Larry 🙏

Micheal King

Jorge Alejandro

Karling

Holy shit 😂😂😂😂 never been this pumped in my life oh my days 😭 never felt so good after a workout in my life big W

Berkan

Jordan

Jonathan

Fatima

BigTee

Noah

Im literally blown away on that workout my legs are absolutely destroyed and i’m very satisfied and it was good heavy lifting.

Freitas

Taylor

- Long pause bench 
* Use 77.5- 82.5% of 1rm , keeping 2-3 reps in reserve

Choose one:
1. Close Spotto press
2. Close grip 1 board
3. Squat pad bench press

Accessories: 
1. Db chest supported row or Machine chest supported row 
2. Overhead cable extensions or Band tricep extensions
3. Db hammer curls or Band hammer curl

- Grip the bar with preferred width 
- Bring the bar down to your mid chest and pause for a 3 count roughly
- Push the bar straight up engaging your chest

*2-3 reps in reserve at 77.5-82.5% of 1rm

Long pause bench press

Choose one of the following for 5-6 reps and 2-3 reps in reserve

- Grip barbell around shoulder width apart
- Lower bar towards your chest pausing just short of touching your chest
- Keep elbows close to your sides to engage triceps
- Press the bar up to starting position

Close grip Spotto press

-With 1 board attachment or with a partner holding a single board at your chest lower the bar until it touches
-Pause briefly then press the bar to full extension

1- Board bench press

- Place a squat pad on the bar
- Grip the bar with preferred width 
- Bring the bar pad down to your mid chest  
- Push the bar straight up engaging your chest

Squat pad bench press

Choose one of the following

1. Db chest supported row 
2. Machine chest supported row

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position

Chest supported machine row

Accessories (Choose one)

1. Overhead cable extension 
2. Band tricep extension

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

- Attach a band to a high stationary object
-Grab the ends of the bands in your hands and perform tricep extensions

Band tricep extension

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Seated dumbbell hammer curl

-Loop a band under or threw a stationary object
-Grip the ends of the band in a hammer curl position 
-Curl the bands adding tension as you squeeze your biceps

Band hammer curls

W1/D2

Great! Definitely a lot different than what I’ve been doing. But it’s really good!

Veljko

I was dying. Contemplating life…..In other words killer  workout

Jonathan San Nicolas

W1/D1

W1/D3

Felt awesome complete different style of training for me. Feels good to have structure for my workouts again

Steven Chang

W1/D4

Amazing program just getting back into powerlifting after a lower back injury and this workout is slowly and brutally getting me back in to getting those numbers up

W1/D2

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