Name: Playbook - Larry Wheels - W3/D2 Advanced split Pull 1
Uploaded: 2022-02-17T19:23:50.216Z
Duration: 45 min
Description: W3/D2 Advanced split Pull 1

Really loving the workouts. Thanks!! 💪🏻

Mason Watson

Back day is my favorite day 💪🏻💪🏻

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

Paul Keene

Sebastian Ullrich

Md. Rashel

- Rope straight arm pulldown 2 x 10-12, (1 sec in contraction and stretch)
- Single-arm cable row 2 x 8-12 (1 sec in contraction and stretch)
- Wide grip lat pulldown 2 x 12-15 (3 sec hold in stretch)
- Single arm plate loaded row 2 x 6-8,4x4 (set 1 2 sec in stretch, 1 in 
   contraction)
- Upper back machine row 2 x 8-12,12-15
- Single arm cable curl 2 x 8-12 (set 1 facing in, set 2 facing out)

- 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

- Pull towards you keeping your elbow close to your body
- Engage your lat as you pull
- Pause and return to the initial position

Single Arm Standing Cable Row

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

Last set 4 x 4 with 15 seconds between sets

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

Single Arm Plate Loaded Row (last set 4 x 4)

- Hold with both hands
- Pull down keeping your elbow close to your body
- Engage your back as you pull

Upper Back Machine Row

Single Arm Cable Biceps Curl

W3/D2 Advanced split Pull 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

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

Theo

W3/D1 Advanced split Push 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/D2 Advanced split Pull 1

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