Name: Playbook - Larry Wheels - W3/D1 Pro Split Chest & Calf
Uploaded: 2022-02-17T19:17:43.481Z
Duration: 45 min
Description: W3/D1 Pro Split Chest & Calf

felt good blood flow through out this routine would definitely recommend!

Richard

I’ve had a sore chest for two days now, the program is fire

Jeffrey Evon

Really loving the workouts. Thanks!! 💪🏻

Mason Watson

Does anyone else feel so strong doing decline press?

I actually might not have chicken legs forever lol

Late gym sesh today. I’m way too comfortable with incline press haha. Must go back to morning workouts to get more out of it. Pec dec was my childhood show and tell

Toby WAWA

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

Julian

Skin splitting pump once again !! These workout splits are 🔥🔥🔥🔥

Theo

Definitely had to bust out the PR wrist wraps for this one! 😰

Nate

Chest pump was better then last week 🤙

Jake

The pump was insane 🔥🔥 really loved it

Sebastian Ullrich

Jack

Good to hit the chest on so many different angles. Completely fried by the end and a great calf finisher

Luka

- Incline DB bench 2 x 4-8, 4x4 (set 1 4-8 heavy, set 2 with weight would fail 
   at 8 do 4x4 with 15-sec rest be)
- Any chest press machine 2 x 6-10 (2 heavy sets 6-10, 2nd set dropset by 
  30% and do 3 sec neg and positive)
- Decline chest press machine 4 x 8-12 (4 sets 8-12 with 45 secs off 
  between)
- Pec deck 10 x 4 (10 sets of 4 with 15 secs between sets)
- Seated cable fly 1 x 8-12 (set 1 8-12, 20 secs rest repeat, keep going until 
   you cant get more thamn 3 re)
- Standing calf raise 2 x 15 
- Seated calf raise 3 x 15 
- Single arm DB Curl 1 x 10-12 (fail at 10-12, continue to rest-pause until 
  you cant hit 4 reps strict)

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell press

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Chest press machine

- Press the handles forward
- Focus on squeezing your chest as you press forward

Decline plate loaded 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

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

Incline cable fly

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

- Keep your core engaged
- Engage your bicep as you curl up 
- Squeeze at the top and lower with a slow controlled motion

Standing DB Single Arm Curl

W3/D1 Pro Split Chest & Calf

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

Dillan

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

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!😈

W3/D1 Pro Split Chest & Calf

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