Name: Playbook - Larry Wheels - W3/D1 Advanced split Push 1
Uploaded: 2022-02-17T19:23:50.211Z
Duration: 45 min
Description: W3/D1 Advanced split Push 1

I felt every rep on the high incline chest press🔥 sick workout!!

Theo

Mason Watson

Really loving the workouts. Thanks!! 💪🏻

Super great pump from this work out thanks!

I usually hate the smith machine but I get crazy pumps from using them

Nick

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

Maria Ann Early

I really like this one, maybe little more intense would be better 😅

Vratislav

Paul Keene

These routines really live up to the hype that’s for sure. I’m caked

Sebastian Ullrich

I’m going to be using these workouts in the off season to gain size and hopefully compete in the near future 👊🏽👊🏽👊🏽💪🏽💪🏽💪🏽

Rehan

These workouts were the missing piece for me... I’m now bigger than Larry. That’s what happens when you give all your secrets away! Haha. They’re dope though.

Jack

- Pec dec 2 x 8-12,12-15 (Set 1 2 sec in contraction, set 2 normal plus 
   dropset)
- High incline chest press 2 x 6-8,8-12 (1 sec pause in depth)
- Flat press machine 3 x 8-12 (3 second negatives)
- Machine shoulder press 2 x 8-12,4x4 set 1 1 sec in depth, set 2 4x4 (15 
   secs between sets)
- Seated db lateral raise 2 x 12-15
- Plate loaded dip machine 2 x 12-15
- Rope tricep ext 2 x 12-15

- 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

- Keep your back flat on the bench 
- Lower bar to your upper chest
- Press bar to starting position

Incline Smith machine press

- Keep your back flat on the bench 
- Lower bar to your mid chest
- Press bar to starting position

Flat Smith machine press

* Second set is 4x4 with 15 sec. between sets

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

Smith machine shoulder press (second set 4x4)

- 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

- 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

Rope tricep extension

W3/D1 Advanced split Push 1

Eduardo

Willy

Keven

W1/D1 Advanced split Push 1

Jose

Amazing pump.  Less volume than I’m used to but felt like I got some good work in.

Jordan

W1/D2 Advanced split Pull 1

Alex

W1/D3 Advanced split Legs

Guillermo

Kaden

W1/D4 Advanced split Push 2

Jake Westphal-groves

Richard

W1/D5 Advanced split Pull/Hams

Olonzo

never thought to chest press on smith machine but it proved to be intense great pumps

W2/D1 Advanced split Push 1

Jeremiah

gaining some serious mass on my back with this regime im lovin it thanks for asking💪🏽

W2/D2 Advanced split Pull 1

destroyed quads with this and it was well worth it i hope you putting work in cause im coming for ya!!😈

Big leg press numbers usually mean big leg gains for me 💪🏻💪🏻

W2/D3 Advanced split Legs

gave me an amazing pump and left me drenched in sweat definitely a great workout💪🏽

W2/D4 Advanced split Push 2

really smashed it with this routine today very nice pump🔥

W2/D5 Advanced split Pull/Hams

W3/D2 Advanced split Pull 1

Leg extensions always give me a filthy pump🔥🔥

W3/D3 Advanced split Legs

W3/D4 Advanced split Push 2

The rope cable hammer curls were a sick finisher🔥🔥🔥!

W3/D5 Advanced split Pull/Hams

Dip machine gave me a filthy pump 🔥🔥

W4/D1 Advanced split Push 1

🔥🔥 workout, nice and simple!💪🏾

Gonna get a pull up any day now, great stuff as always!

W4/D2 Advanced split Pull 1

The leg press had my quads on 🔥🔥🔥🔥

W4/D3 Advanced split Legs

I felt every rep on the smith machine shoulder press 🔥🔥

W3/D1 Advanced split Push 1

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