Name: Playbook - Larry Wheels - W2/D4
Uploaded: 2022-05-27T13:48:31.263Z
Duration: 45 min
Description: W2/D4

Micheal King

BigTee

Freitas

Taylor

- Floor press
* Use 70-80% of 1rm , keeping 2-3 reps in reserve

- Incline bench press

Accessories:
1. Db, cable , or band extensions
2. Chin grip lat pulldowns or chin-ups
3. Db side raises

- Begin with holding the barbell extended over chest 
- Lower bar to your chest until the triceps are completely on the floor
- Press the bar up fo full extension

*2-3 Reps in Reserve loading  about 70-80% of 1RM

Floor press

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

* 2-3 reps in reserve

Incline bench press (barbell)

1. Db extensions
2. Cable extensions
3. Band extensions

- Start with your elbow bent and your arm crossed over behind your head
- Extend your arm engaging your tricep to bring the dumbbell up
- Bend at the elbow to lower dumbbell back down to starting position
- Complete desired reps then repeat on the opposite side

Db extensions (15 each arm)

- Attach a band to a high stationary object
-Grab the ends of the bands in your hands and perform tricep extensions

Band tricep extension

- 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

Accessories (Choose one )

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Chin grip lat pulldown

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

Accessories (Choose one)

- 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

W2/D4

Great! Definitely a lot different than what I’ve been doing. But it’s really good!

Ethan

Veljko

I was dying. Contemplating life…..In other words killer  workout

Jonathan San Nicolas

W1/D1

Great workout! I really like the bench set up and the exercises

Greatest pump ever. I felt like my muscles are gonna explode. Flawless workout as expected.

Mihajlo

Carl

W1/D2

W1/D3

Felt awesome complete different style of training for me. Feels good to have structure for my workouts again

Steven Chang

W1/D4

Amazing program just getting back into powerlifting after a lower back injury and this workout is slowly and brutally getting me back in to getting those numbers up

Pj Muscle

W2/D1

Mr Parker

W2/D2

Pumped, got me at the hamstring part 😅

W2/D3

Kasey

W3/D1

W3/D2

W3/D3

W3/D4

I feel stronger 
I went from 5 to 10reps wkth 205lb 💪🏽 🙏🏽

Luis Alejandro

W4/D1

275lbs for 8! program definitely did sum to me

W4/D2

W4/D3

W4/D4

W5/D1

W5/D2

W5/D3

Shoulders hurts a little bit doing the dumbbell tricep extension but feel great 💪

W5/D4

Great session, enjoyed the squat program 💪

W6/D1

W6/D2

W6/D3

W6/D4

Cody Salazar

W7/D1

W7/D2

W7/D3

Honestly i have a triceps injury due to some heavy workout session, Larry routine doesn't need to much weight, if u do the exercises well with limited rest time you are definitely going to get the pump, i have improved a lot in strength, recently hit PR of 220kg in deadlift. Feels great 💪

W2/D4

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