Name: Playbook - Larry Wheels - W2/D2 Pro Split Back
Uploaded: 2022-02-17T19:17:43.462Z
Duration: 45 min
Description: W2/D2 Pro Split Back

Enrique

Olonzo

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

Dillan

your back splits are insane and just what i been looking for i was always that chubby kid when i was younger so i got something to prove for all the youngins out here tryna get right we gotta keep pushing!

Richard

Mohit

Jeffrey Evon

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

Mason Watson

Andrej

Having a strong back in our wrestling is super important which is why I love training it so much!

About to start flying with the wings you’re helping me grow!!

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

Adriatik

I thought last week’s back workout was savage; either I am training with more intensity or Larry designed this regimen to humble you the second week 😅

Alan

boyan

I always do the deadlifts the other way around. High to low reps. Felt strong this way. I can’t help but 1 rep max this every time! Hands down the best movement

Toby WAWA

Charles Paul

My second week into this  workout and all I see is progress upping the weight each time. Great pump and feeling great 👍

Jake

My back was fried. I feel the gains brewing 👀👀🤟

Sebastian Ullrich

I do not know how Larry created this program but after a week I maxed out two machines and every exercise had a weight increase with my cable rows going from 135 for 5 to 160 for 5. Excited for what is to come, definitely worth it.

Justin

Loved this, new style of training for me and felt every movement the next day. Will be continuing on with this!

Jack

I never tried the exercise for the rear delts. My shoulders are burning!

Daniel

Good program because gives you the chance to actually overload and progress instead of just getting your muscles tired without improvement. Am able to move up on deadlift between 2.5kg/5lbs and overload everything else too.

Luka

- 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

W2/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

Mihai

W1/D2 Pro Split Back

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

W1/D4 Pro Split Delts & Triceps

🔥I did sumo squats with at rack bars 275lb

braedin

W1/D5 Pro Split Hams, Biceps, Calfs

Hayden

this is perfect my calf’s are obliterated 😃

W2/D1 Pro Split Chest & Calf

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!😈

W2/D2 Pro Split Back

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