Name: Playbook - Larry Wheels - W4/D4 Push
Uploaded: 2022-02-17T19:56:27.367Z
Duration: 45 min
Description: W4/D4 Push

Olonzo

Really loving the workouts. Thanks!! 💪🏻

Mason Watson

Girlfriend left me because the pec dec made my pecs grow bigger than hers..

With this as my push day I don’t focus on lifting heavy it’s all about getting quality reps in so you get that huge chest and tri pump. wonder if my bench increased? After these 4 weeks.

Joon

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

Marcus

Great pump, never tried that last chest exercise. Slick

Anthony

Great choice of movements. I’m able to overload without risking injury. This is great

Sebastian Ullrich

These workouts are killer🔥🔥🔥
The best part of it is you are in the workout videos!! Straight motivation right there.

Rehan

Worked great Larry, hopefully I can come to Dubai with you and learn, big fan, Ashton.

Ashton

- Single arm cuffed lateral raise
- Incline chest press
- Plate loaded flat chest press
- Pec deck
- Plate loaded shoulder press
- Seated lateral raise
- Weighted dips
- Rope tricep ext.

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

*12-15 reps

Dumbbell cuffed lateral raise

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

*8-12 reps

Plate loaded incline chest press

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Plate loaded flat chest press

- 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

- 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

*12-15 reps

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

*12-15 reps

Rope tricep extension

W4/D4 Push

Tai and Brendan

Longer workouts and include if cardio is involved

Santiago

W1/D1 Pull

Great pump on my hamstrings, tough workout

Cody Salazar

Zhonterr

W1/D2 Legs

Jesus

Luis Alejandro

W1/D4 Push

Devante willis

Shaked

wish i had the pendulum squat machine looks like alot of fun everything else got smashed i want smoke🔥

Richard

W1/D5 Pull + Legs

Not all gyms have the seated row me achines that yours has. Make more than one option, with videos.

Coedy

W2/D1 Pull

Kaciana

James Adell

W2/D2 Legs

W2/D4 Push

couldn’t miss this routine had me and my girl just about dead great pumps come with a price and ill make that sacrifice.

W4/D4 Push

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