Name: Playbook - Larry Wheels - W1/D4 Push
Uploaded: 2022-02-17T19:56:27.307Z
Duration: 45 min
Description: W1/D4 Push

Cody Salazar

Jesus

Luis Alejandro

Devante willis

Roscoe

Great workout, just felt like I went through it quick

James

This workout got me jazzed. I’m bout to go bench press a Buick and fuck through a brick wall.

Johnny

Shaked

Kaden

James Adell

Emqa

delt demolition at its finest thanks for the motivation Larry my goal is to motivate as many people as possible in my life time so im spreading this far and wide and working harder and harder to let my work speak for itself.

Richard

Michael

Great selection of workouts, as well as the volume of reps/sets. It really got me feeling the pump and feeling swole like no other.

These programs by Larry are excellent and easy to follow to build up mass and strength, would highly recommend to everyone.

I’ve been following Larry Wheels and his journey for about 3 years now, and it would be a honour to be able to see and train with him, if you’re seeing this right now Larry, keep up the good content as it will motivate those like it have motivated me. 🔥

Danny Lie

Mason Watson

Hamid Ahmadi

Bennett Jacobs

Dennis

Love this much better than my usual push day would have recommended to other people to use this app

Billy

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

Interesting, have not done push day like this. More volume for shoulders

Topias

Noah

My pec’s are like swollen. Insane pump. Highly recommended program

Pradhuman

Crazy work out great exercises amazing volume!!!🔥🔥 soon too look the man himself 💪🏻💪🏻

Sonni Williams

Love the push accessories here. Focuses on strength for the longest and needed more hyper trophy exercises, love it

I applied the number of sets and reps from this split and I had a good session

Tejas

Killer pump.  Let’s do this one in Dubai💪🏻

Mason

Jayden

My Triceps are on fire. Best chest pump I’ve ever had

Jack

A KILLER SESSION 🔥🔥🔥🔥💪🏼 #LFG

Mouhannad

Steve

Fatima

Got a crazy pump! And even pr’ed today. I don’t have a shoulder press machine in my gym, so I went with classic dumbbell shoulder press. I got up to 90’s for 5 reps and had someone push through for 7 just to get that tension in my muscles. Felt really good today and this workout was phenomenal. Probably had the biggest meal I have eaten after hitting this push day!!

Alec Fierimonte

For sure favorite day so far! Great pump🙌🏼🙌🏼💪🏼

Great workout bro, feeling the gains already!💪🏻

Ivan Mitkov

Shoulders and arms definitely worked to failure. Light cardio to finish. Overall great workout.

Elisha

Amazing routine. The pump was out of this world. Completed with non other then the pr wrist wraps. 🙌

Sebastian Ullrich

Jackson

I liked the workout I implemented the shoulders but I also had to bench 275 x 3 to start off my workout

Tyler

Reason #4 I should come with you in Dubai:

You will actually look strong next to me

Riccardo Cortes

ramiro calderon

great plan Larry! i encourage anyone to follow this for the best results 🔥

Matthew Logan

Definitely a good workout routine for noobies or returning.

Darwin

Thanks for choosing me to go to Dubai😁

Tony

I don’t usually incorporate that many machines into my workouts but these ones surprised me. Loved ‘em 🤝

Paband

- Single arm cuffed lateral raise
- Incline chest press
- Plate loaded flat chest press
- Pec deck
- Plate loaded shoulder press
- Seated lateral raise
- Weighted dips
- Rope tricep ext.

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

*12-15 reps

Dumbbell cuffed lateral raise

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

*8-12 reps

Plate loaded incline chest press

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Plate loaded flat chest press

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Plate loaded shoulder press

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

*12-15 reps

Seated cuffed dumbbell lateral raise

- 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

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

*12-15 reps

Rope tricep extension

W1/D4 Push

Longer workouts and include if cardio is involved

Santiago

Erik

Logan

W1/D1 Pull

Great pump on my hamstrings, tough workout

Zhonterr

William Quinlan

W1/D2 Legs

wish i had the pendulum squat machine looks like alot of fun everything else got smashed i want smoke🔥

W1/D5 Pull + Legs

Not all gyms have the seated row me achines that yours has. Make more than one option, with videos.

Coedy

W2/D1 Pull

Kaciana

Olonzo

W2/D2 Legs

feelin like popeyes after some spinich the pump is real😤

W2/D4 Push

couldn’t miss this routine had me and my girl just about dead great pumps come with a price and ill make that sacrifice.

W1/D4 Push

Community

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