Name: Playbook - Larry Wheels - W1/D5 Pro Split Hams, Biceps, Calfs
Uploaded: 2022-02-17T19:17:43.453Z
Duration: 45 min
Description: W1/D5 Pro Split Hams, Biceps, Calfs

Olonzo

🔥I did sumo squats with at rack bars 275lb

Jose

braedin

Hayden

Awesome workout. 
It was fun.. I enjoy all you're workouts very effective 💪

Dinesh

Dillan

Emad

Jeffrey Evon

Seth

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

Mason Watson

Great workout. Great pump. Thanks for the program!!

I’m definitely not walking to the gym tomorrow!

Paul Keene

Ricardo

I’ve been watching Larry since the day I started lifting years ago and is one of the reasons I began working out🙌🏼💪🏼 loving this program 👍🏼👍🏼

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

Hamstrings are fried 😪 week 1 of the split complete

Cole

Wrapped up week 1, muscles are feeling it.

Alan

Steve

Charles Paul

Another amazing workout didn’t feel like doing it but finished it and felt good, discipline is key.

Mustafa

Great workout, great to try some new things. Thanks larry!!

Domas

Great workout. I genuinely enjoy going to the gym again. Thanks Larry!

Jevon

Jake

Nate

This was a really good workout the hip thrust really got my glutes and hammys burning. Also it was nice to have a calf workout for the first time in a while 😂

Danny

Had a skin splitting pump from this workout !!!💪🏾

Theo

My hamstring are destroyed and my biceps had a nice pump. 💪

Listed as a 6 day split, but it's only 5 days 🤷

Mike

The program is fairly simple and very effective in the same time🔥💪

Jack

Perfect pump and everything.Hope to train with you one day

Krasi Zhekov

Walter

- Bike (10 mins warm-up)
- Seated hamstring curl 2 x 4-8,4x4 (set 1 4-8 heavy, set 2 with weight 
  would fail at 8 do 4x4 with 15-sec rest between)
- Lying hamstring curl 2 x 6-10 (2 heavy sets 6-10, 2nd set drop set by 30% 
 and do 3 sec neg and positive to fail)
- Bb rdl 4 x 8-12 (4 sets 8-12 with 45 secs off between)
- Smith sumo squat 1 x 12-15 (set 1 12-15, 20 secs rest repeat, keep going 
  until you can't get more than 3 reps)
- Hip thrust machine or with bb 3 x 15-20 (2 sec hold on contraction)
- Seated sb curl 4 x 8-12
- Preacher curl 4 x 8-12
- Standing calf raise 3 x 15
- Seated calf raise 3 x 15

Bike

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying leg curls

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Keep you chest up and core engaged 
- Push your hips back as you come down 
- Reach parallel and push through your heels to come up to the starting position

Sumo Smith Machine Squat

- Get into a hip thrust machine adjusted to fit you
-Perform hip thrusts

Hip thrust machine

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

Seated dumbbell hammer curl

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

Barbell preacher curl

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

W1/D5 Pro Split Hams, Biceps, Calfs

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

Jay Cupcake

Husain

W1/D1 Pro Split Chest & Calf

Mihai

W1/D2 Pro Split Back

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

Stacey

W1/D3 Pro Split Legs

It was a light workout but still rough😂🔥

Pontus

W1/D4 Pro Split Delts & Triceps

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!

Tyler

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!😈

W1/D5 Pro Split Hams, Biceps, Calfs

Community

More workouts from Larry Wheels