Name: Playbook - Larry Wheels - W4/D5 Pro Split Hams, Biceps, Calfs
Uploaded: 2022-02-17T19:17:43.526Z
Duration: 45 min
Description: W4/D5 Pro Split Hams, Biceps, Calfs

my calf’s have come so far thanks to you thank you for this brother its a dream come true.

Richard

Really loving the workouts. Thanks!! 💪🏻

Mason Watson

It was a great workout. I enjoyed the split by mixing in some arms with a leg day.

Patrick

Is it bad that the bike warm up got me gassed? 😅

Anyone else not know where to look when doing hip thrusts?

My hamstrings, biceps, and calves are freaking trashed. Awesome workout!

The seated hamstring curls were 🔥🔥🔥

Theo

Ricardo

- Bike (10 mins warm-up)
- Seated hamstring curl 2 x 4-8,4x4 (set 1 4-8 heavy, set 2 with weight 
  would fail at 8 do 4x4 with 15-sec rest between)
- Lying hamstring curl 2 x 6-10 (2 heavy sets 6-10, 2nd set drop set by 30% 
 and do 3 sec neg and positive to fail)
- Bb rdl 4 x 8-12 (4 sets 8-12 with 45 secs off between)
- Smith sumo squat 1 x 12-15 (set 1 12-15, 20 secs rest repeat, keep going 
  until you can't get more than 3 reps)
- Hip thrust machine or with bb 3 x 15-20 (2 sec hold on contraction)
- Seated sb curl 4 x 8-12
- Preacher curl 4 x 8-12
- Standing calf raise 3 x 15
- Seated calf raise 3 x 15

Bike

- 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

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying leg curls

- 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

- Keep you chest up and core engaged 
- Push your hips back as you come down 
- Reach parallel and push through your heels to come up to the starting position

Sumo Smith Machine Squat

- Get into a hip thrust machine adjusted to fit you
-Perform hip thrusts

Hip thrust machine

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

Seated dumbbell hammer curl

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

Barbell preacher curl

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

W4/D5 Pro Split Hams, Biceps, Calfs

First time doing calves with chest gotta get use to it lol overall awesome workout

Jay Cupcake

Husain

W1/D1 Pro Split Chest & Calf

Jake

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/D5 Pro Split Hams, Biceps, Calfs

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