Name: Playbook - Larry Wheels - W3/D1 Pull
Uploaded: 2022-02-17T19:56:27.337Z
Duration: 45 min
Description: W3/D1 Pull

Really loving the workouts. Thanks!! 💪🏻

Mason Watson

My traps grew double in size from those shrugs. Or maybe it’s just a sick pump. Either way, gains 💪🏻💪🏻

Love me a good pull day🙌🏼💪🏼 sick pump, sick workout, sick gains💪🏼💪🏼

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

Diana P

Joon

Sebastian Ullrich

Tony

boyan

Jack

- Double rope straight arm pulldown
- Single arm Dumbbell row
- Plate loaded low row
- Plate loaded high row
- V-grip cable row
- Alt. dumbbell curl 
- Preacher curl 
- Dumbbell shrugs

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Double rope straight arm pulldown

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
- Avoid rotation at hip 

*8-12 reps

Dumbbell row

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position

Plate loaded low row (last st triple drop set)

- Keep you chest on the pad
- Pull towards you keeping you elbow close to your body
- Engage your lat as you pull

*8-12 reps

Single Arm Plate Loaded Row (last set triple drop)

- Grab the V-grip with both hands
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Pull towards your upper abs 
- Engage your back as you pull 
- Pause and return to the initial position

V-Grip Cable Row

- Engage your biceps as you curl the dumbbell up
- Lower with a slow controlled movement

*8-12 reps

Seated alternating dumbbell curl

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

*12-15 reps

Barbell preacher curl

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

*12-15 reps

Dumbbell shrug

W3/D1 Pull

Tai and Brendan

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

Shaked

wish i had the pendulum squat machine looks like alot of fun everything else got smashed i want smoke🔥

Richard

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

Olonzo

W2/D2 Legs

W2/D4 Push

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

W3/D1 Pull

Community

More workouts from Larry Wheels