Name: Playbook - Larry Wheels - W3/D2
Uploaded: 2022-05-27T13:45:17.815Z
Duration: 45 min
Description: W3/D2

Micheal King

- Long pause bench 
* Use 80-85% of 1rm , keeping 2-3 reps in reserve

Choose one:
1. Close Spotto press
2. Close grip 1 board
3. Squat pad bench press

Accessories: 
1. Db chest supported row or Machine chest supported row 
2. Overhead cable extensions or Band tricep extensions
3. Db hammer curls or Band hammer curl

- Grip the bar with preferred width 
- Bring the bar down to your mid chest and pause for a 3 count roughly
- Push the bar straight up engaging your chest

*2-3 reps in reserve at 80-85% or 1rm

Long pause bench press

Choose one of the following for 5-6 reps and 2-3 reps in reserve

- Grip barbell around shoulder width apart
- Lower bar towards your chest pausing just short of touching your chest
- Keep elbows close to your sides to engage triceps
- Press the bar up to starting position

Close grip Spotto press

-With 1 board attachment or with a partner holding a single board at your chest lower the bar until it touches
-Pause briefly then press the bar to full extension

1- Board bench press

- Place a squat pad on the bar
- Grip the bar with preferred width 
- Bring the bar pad down to your mid chest  
- Push the bar straight up engaging your chest

Squat pad bench press

Choose one of the following

1. Db chest supported row 
2. Machine chest supported row

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

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

Chest supported machine row

Accessories (Choose one)

1. Overhead cable extension 
2. Band tricep extension

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

- Attach a band to a high stationary object
-Grab the ends of the bands in your hands and perform tricep extensions

Band tricep extension

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Seated dumbbell hammer curl

-Loop a band under or threw a stationary object
-Grip the ends of the band in a hammer curl position 
-Curl the bands adding tension as you squeeze your biceps

Band hammer curls

W3/D2

Great! Definitely a lot different than what I’ve been doing. But it’s really good!

Ethan

Veljko

I was dying. Contemplating life…..In other words killer  workout

Jonathan San Nicolas

W1/D1

Great workout! I really like the bench set up and the exercises

Greatest pump ever. I felt like my muscles are gonna explode. Flawless workout as expected.

Mihajlo

Carl

W1/D2

W1/D3

Felt awesome complete different style of training for me. Feels good to have structure for my workouts again

Steven Chang

W1/D4

Amazing program just getting back into powerlifting after a lower back injury and this workout is slowly and brutally getting me back in to getting those numbers up

Pj Muscle

Freitas

W2/D1

Mr Parker

W2/D2

Pumped, got me at the hamstring part 😅

W2/D3

BigTee

W2/D4

Kasey

W3/D1

W3/D3

W3/D4

I feel stronger 
I went from 5 to 10reps wkth 205lb 💪🏽 🙏🏽

Luis Alejandro

W4/D1

275lbs for 8! program definitely did sum to me

W4/D2

W4/D3

W4/D4

W5/D1

W5/D2

W5/D3

Shoulders hurts a little bit doing the dumbbell tricep extension but feel great 💪

W5/D4

Great session, enjoyed the squat program 💪

W6/D1

W6/D2

W6/D3

W6/D4

Cody Salazar

W7/D1

W7/D2

W7/D3

Honestly i have a triceps injury due to some heavy workout session, Larry routine doesn't need to much weight, if u do the exercises well with limited rest time you are definitely going to get the pump, i have improved a lot in strength, recently hit PR of 220kg in deadlift. Feels great 💪

W3/D2

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