Name: Playbook - Larry Wheels - W3/D5 Advanced split Pull/Hams
Uploaded: 2022-02-17T19:23:50.233Z
Duration: 45 min
Description: W3/D5 Advanced split Pull/Hams

The rope cable hammer curls were a sick finisher🔥🔥🔥!

Theo

Mason Watson

Really loving the workouts. Thanks!! 💪🏻

I’m gonna start carrying a v-grip handle everywhere I go now

Solid work put in today, great to see it paying off! 💪

Maria Ann Early

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

Vratislav

Paul Keene

Anthony

Sebastian Ullrich

Jack

Andrej

- Seated ham curl 2 x 8-12,4x4 (set 1 3 sec in stretch, set 2 normal tempo 
  4x4)
- Bb rdl 2 x 8-10 (3 sec neg, 1 sec in stretch)
- Single arm cable row 2 x 8-10 (1 sec in contractio)
- V-grip lat pulldown 2 x 12-15 (set 1 2 secs in stretch, set 2 2 secs in 
  contraction)
- V-grip cable row 1 x 7x7 (7 sets of 7 with 10 secs between)
- Dual db bicep curl 2 x 8-12 ( 1 sec in contraction)
- Rope cable curl 1 x 25 (use weight you would fail at 12-15 and rest pause 
  until 25)

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- 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 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

- 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

- Keep your core engaged 
- Turn your wrist as you curl the db up
- Engage your bicep at the top

Standing DB Dual Biceps Curl

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Rope cable hammer curls

W3/D5 Advanced split Pull/Hams

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!!

W3/D1 Advanced split Push 1

W3/D2 Advanced split Pull 1

Leg extensions always give me a filthy pump🔥🔥

W3/D3 Advanced split Legs

W3/D4 Advanced split Push 2

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/D5 Advanced split Pull/Hams

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