Name: Playbook - Larry Wheels - W2/D4 Push
Uploaded: 2022-02-17T19:56:27.327Z
Duration: 45 min
Description: W2/D4 Push

Tai and Brendan

Shaked

Olonzo

feelin like popeyes after some spinich the pump is real😤

Richard

Really loving the workouts. Thanks!! 💪🏻

Mason Watson

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

Amazing pump! I hope I get the opportunity to workout with Larry !😤🔥

Noah

Love PPL routine 👌 please take me to dubai to help me hit 3 plate flat bench for 10

Liam

Love the heavy emphasis on shoulders and light chess press it’s very unconventional and unique so i feel more of a pump

Tyler

Mouhannad

Reason #12 why I should come with you to Dubai 

You can shoulder press me if you don’t have weights around

Riccardo Cortes

Joon

Thanks for making this program Larry🙏🏼 it’s great motivation to keep me going🙌🏼💯💪🏼

Sick pump. I need to come to Dubai and learn you dobbelt dip so you can do it better in strongman🤭

John Emil Westby

Sebastian Ullrich

Tony

boyan

- 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

W2/D4 Push

Longer workouts and include if cardio is involved

Santiago

Erik

W1/D1 Pull

Great pump on my hamstrings, tough workout

Cody Salazar

Zhonterr

W1/D2 Legs

Jesus

Luis Alejandro

W1/D4 Push

Devante willis

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

James Adell

W2/D2 Legs

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

W2/D4 Push

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