Name: Playbook - Larry Wheels - W4/D1 Advanced split Push 1
Uploaded: 2022-02-17T19:23:50.239Z
Duration: 45 min
Description: W4/D1 Advanced split Push 1

Dip machine gave me a filthy pump 🔥🔥

Theo

Mason Watson

Really loving the workouts. Thanks!! 💪🏻

I don’t tell people this but the smith machine works tooo good!!

Chest day=best day, great stuff once again, LETS GOOO 🔥🔥🔥🔥

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

Sebastian Ullrich

- Pec dec 2 x 8-12,12-15 (Set 1 2 sec in contraction, set 2 normal plus 
   dropset)
- High incline chest press 2 x 6-8,8-12 (1 sec pause in depth)
- Flat press machine 3 x 8-12 (3 second negatives)
- Machine shoulder press 2 x 8-12,4x4 set 1 1 sec in depth, set 2 4x4 (15 
   secs between sets)
- Seated db lateral raise 2 x 12-15
- Plate loaded dip machine 2 x 12-15
- Rope tricep ext 2 x 12-15

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck

- Keep your back flat on the bench 
- Lower bar to your upper chest
- Press bar to starting position

Incline Smith machine press

- Keep your back flat on the bench 
- Lower bar to your mid chest
- Press bar to starting position

Flat Smith machine press

* Second set is 4x4 with 15 sec. between sets

- Start by sitting with the barbell at your chin
- Press directly up overhead
- Lower slowly back to starting position

Smith machine shoulder press (second set 4x4)

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Seated cuffed dumbbell lateral raise

- 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

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

W4/D1 Advanced split Push 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!!

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

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

W3/D5 Advanced split Pull/Hams

🔥🔥 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 🔥🔥

W4/D1 Advanced split Push 1

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