Name: Playbook - Larry Wheels - W3/D2 Pro Split Back
Uploaded: 2022-02-17T19:17:43.485Z
Duration: 45 min
Description: W3/D2 Pro Split Back

this takes me back to when i was a chubby kid before i found the gym i look like a whole new person now especially after a good back day.💪🏽

Richard

Waseem khalil

Mohit

I livestream Workout, keep up the good work!

Jeffrey Evon

Really loving the workouts. Thanks!! 💪🏻

Mason Watson

I feel like I can be an Olympic rower after these back workouts

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

Reverse pec dec feels amazing . I add it to end end of the workout like I’m grabbing the world . Then I go home to weeep!

Toby WAWA

My lats were so pumped, used to struggle with mind muscle connection to my back but this workout 😮‍💨🔥🔥🔥🔥

Theo

Can't wait to start next month's workouts so far I'm very impressed.

Jake

Luke

Sebastian Ullrich

Jack

The back accessories help a lot of with deadlift. Am able to be more stable throughout the pull and can overload more on the deadlift at the beginning. Ready for the last week.

Luka

- Deadlift 3 x 4-6,6-8,12 
- Bentover BB Row 2 x 6-8, 4x4 (set 1 4-8 heavy, set 2 with weight would 
  fail at 8 do 4x4 with 15-sec rest be)
- Wide grip lat pulldown 2 x 6-10 (2 heavy sets 6-10, 2nd set drop set by 
  30% and do 3 sec neg and positive)
- T-bar row 4 x 8-12 (4 sets 8-12 with 45 secs off between)
- V-grip cable row 10 x 4 (10 sets of 4 with 15 secs between sets)
- V-grip lat pulldown 1 x 8-12 (set 1 8-12, 20 secs rest repeat, keep going 
   until you cant get more thamn 3 re)
- Reverse pec deck for rear delt 4 x 12-15
- Weighted dips 2 x 6-8,12

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell 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

- Stand astride the bar and bend at the hips to take a wide grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

Chest supported T-bar row

- 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

- Grab the v-grip with both hands 
- 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

V-Grip Lat Pulldown

- Keeping your chest on the pad
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control"

Reverse pec deck

- 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

W3/D2 Pro Split Back

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/D2 Pro Split Back

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