Name: Playbook - Larry Wheels - W2/D4 Pro Split Delts & Triceps
Uploaded: 2022-02-17T19:17:43.471Z
Duration: 45 min
Description: W2/D4 Pro Split Delts & Triceps

Dillan

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!

Richard

Emad

Never had sore delts before, the program is crazy

Jeffrey Evon

Got a crazy pump in the shoulders right now great workout

Mason Watson

Wish me luck trying to reach things on the top shelf tomorrow!

Alin

Adriatik

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

This was one of the best workouts I have done period!!  I've always had the hardest time building up on this body part.

Vince

Rope extension burner at the end made me rethink life- how could you ever not at least get 3 reps?!? Momma didn’t raise a quitter.

Alan

boyan

This workout should be called BOULDER SHOULDERS😩 delts were on 🔥🔥🔥

Theo

Anthony

I've never been so vocal about anybody in fitness like Larry these workouts are killer.

Jake

I could not raise my arms because of the pump I had in my shoulders. Awesome!!

Jack

Compared to the last week, shoulders have so much more stability because of the high volume. This program builds thickness in the muscle.

Luka

- Smith machine shoulder press 2 x 4-8, 4x4 (set 1 4-8 heavy, set 2 with 
   weight would fail at 8 do 4x4 with 15-sec rest bet)
- Plate loaded machine shoulder press 2 x 6-10(2 heavy sets 6-10, 2nd set 
 drop set by 30% and do 3 sec neg and positive)
- Seated db lateral raise 4 x 8-12 (4 sets 8-12 with 45 secs off between)
- Cable front raise 1 x 12-15 (set 1 12-15, 20 secs rest repeat, keep going 
  until you can't get more than 3 reps)
- Dead stop shoulder press (any machine) 10 x 4 (10 sets of 4 with 15 secs 
   between sets)
- Close grip smith flat press 3 x 6-12 (2-sec pause at bottom of each rep)
- Rope tricep ext 1 x 12-15 (set 1 12-15, 15 secs rest repeat, keep going 
  until you cant get more than 3 reps)

- Start by sitting with the barbell at your chin
- Press directly up overhead
- Lower slowly back to starting position

Smith machine shoulder press

- 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

Seated cuffed dumbbell lateral raise

Single Arm Cable Front Raise

Shoulder press machine

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip Smith machine press

- 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

Rope tricep extension

W2/D4 Pro Split Delts & Triceps

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

Olonzo

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

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

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

Mohit

W3/D2 Pro Split Back

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

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.

W2/D4 Pro Split Delts & Triceps

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