Name: Playbook - Larry Wheels - W4/D4 Pro Split Delts & Triceps
Uploaded: 2022-02-17T19:17:43.521Z
Duration: 45 min
Description: W4/D4 Pro Split Delts & Triceps

got caught dropping a big 💩 before this one it was worth it. 
well time to sneak into another gym.

Richard

Marcus

Really loving the workouts. Thanks!! 💪🏻

Mason Watson

This workout is really good for them boulder shoulders 💪🏻💪🏻

Shoulders are always sore after workouts like these!

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

I noticed this week I've have atleast 30% strength gains on almost all my lifts. Boom 💥

Jake

This workout will give you delts like Frieza from dragon ball z😂😂🔥🔥🔥

Theo

Sebastian Ullrich

Jack

Andrej

Martynas G

Perfect as always,hope to train with you one day

Krasi Zhekov

- Smith machine shoulder press 2 x 4-8, 4x4 (set 1 4-8 heavy, set 2 with 
   weight would fail at 8 do 4x4 with 15-sec rest bet)
- Plate loaded machine shoulder press 2 x 6-10(2 heavy sets 6-10, 2nd set 
 drop set by 30% and do 3 sec neg and positive)
- Seated db lateral raise 4 x 8-12 (4 sets 8-12 with 45 secs off between)
- Cable front raise 1 x 12-15 (set 1 12-15, 20 secs rest repeat, keep going 
  until you can't get more than 3 reps)
- Dead stop shoulder press (any machine) 10 x 4 (10 sets of 4 with 15 secs 
   between sets)
- Close grip smith flat press 3 x 6-12 (2-sec pause at bottom of each rep)
- Rope tricep ext 1 x 12-15 (set 1 12-15, 15 secs rest repeat, keep going 
  until you cant get more than 3 reps)

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

Smith machine shoulder press

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Plate loaded shoulder press

- 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

Single Arm Cable Front Raise

Shoulder press machine

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip Smith machine press

- 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/D4 Pro Split Delts & Triceps

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!😈

W4/D4 Pro Split Delts & Triceps

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