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Updated On: February 15, 2023
The all-rounder fitness star, Larry "Wheels" Williams, is launching a new powerbuilding program and shared a full workout on his Youtube channel. Wheels, who seems to excel at everything he does in fitness from powerlifting, bodybuilding, social media, business, and now arm wrestling, teamed up with the promising bodybuilding pro, Chinedu Andrew Jacked to go through this well thought out chest-based powerbuilding workout.
Wheels begins the video welcoming back Andrew Jacked from his USA takeover; this video is shot at the Binous gym in Dubai, UAE. Wheels compliments Jacked on his recent achievements in bodybuilding, saying that they expect to see Jacked on stage at Mr. Olympia soon. Jacked talks about participating in multiple shows over the past year to improve his posing and performance before stepping into the big boy's league.
Before starting the workout, Wheels and Jacked hurl niceties at each other, then they speak about the gym being flooded with people who are chasing their fitness New Year's goals and resolutions.
Wheels tells us that this video introduces day 1 of his powerbuilding program that will be released in a mobile app soon. Wheels surprised Jacked by telling him that the first exercise they'll be doing is decline press.
Let's get into the workout...
Now at the decline bench, Wheels briefly goes over what his program calls for "3 sets of 8 to 12 reps. Start at 12, then 10, then 8."
Wheels and Jacked take turns smashing out some warm reps with 60 kg (132lb). Just after Jacked finishes his first warmup set, Wheels mentions that his biceps are super sore from arm wrestling practice before throwing on another 45 plate on each side. They both do another warm up set at 100 kg (220lb). Next up, 3 plates on each side for the last warmup set.
Time to get serious as Wheels throws on some elbow wraps to help with his inflamed brachialis muscles from arm wrestling. Hopping back under the bar, Wheels knocks out another set of decline with 4 plates on each side.
Jacked starts with 3 plates for his first set of 12 because he said he takes a little longer to warm up, and this is only the first exercise. After that, Wheels is ready to step it up to 5 plates on each side for a total of 220 kg (484lb) but makes sure to point out that the barbell they're using is a cheap one with a lot of flex and bounce, which makes lifting it more difficult.
Jacked continues each working set with the same weight and similar rep range while Wheels finishes with 4 plates on each side, sticking to his original rep scheme.
Up next is rear flys on the pec deck. It looks like they're using around a 10 stack of weight plates as they bust out 10-15 reps here. You can see the two pros really contract those rear delts as they squeeze their back. We only get to see two sets here, but the guys seem thoroughly warmed up at this point.
Back to the chest for this exercise, it's interesting to note that we often see pro bodybuilders using the Smith Machine in their workouts.
Starting with one plate on each side, they pump out some warmup reps. Then, another 15 kg (33lb) plate is added. Wheels stops to tell the viewers that the beast Illia 'Golem' Yefimchyk taught him to keep the elbows flared in this exercise to get maximum contraction of the upper chest.
He's also careful to say that this is a compromising position for the elbows that why you should never do it with heavyweight, and he stays around 30% of his 1RM when he's doing this. The other crucial point is to use partial or half-reps to keep the constant tension on the pecs.
Wheels has to actually check his phone to see what exercises are coming up next. For the incline of the Smith Machine, he reiterates 3 sets of 8-12 reps, but on the last set, you can try to go for AMRAP (as many reps as possible).
Time to pump up those arms as the camera shows Wheels gets into place on the incline bench, arms overhead holding 12 kg dumbbells. He fires off a set of triceps extensions then moves right into concentration biceps curls. He tells Jacked that he should use the grip for triceps extensions he prefers and that you can target different heads of the muscle depending on the grip.
Jacked follows Wheels' advice then reps out the triceps extensions by turning his wrists inwards towards the top of the extension. Jacked also performs some super slow and controlled concentration curls with almost a 3 second eccentric and concentric phase. They both step up in weight using the 17.5 kg (38.5lb) dumbbells for the next set. Once again, we see two sets here; this time, it looks like a rep scheme of 10-15 depending on the exercise.
Coming into the last exercise of the workout, Wheels breakdowns the difference between strength training and bodybuilding. He says that with strength training, you just try to move the weight and bodybuilding; you try to control the weight and look for a mind-muscle connection. This is why you'll see jacked-up bodybuilders sometimes using what seems like the weight that is too light to be effective. They both finish up with 3 sets of 10-12 reps here with what seems like 5-10 kg (11-22lb). However, Andrew Jacked definitely bested Wheels on this exercise, Jacked says it's because he's super flexible.
In closing, they said it was a comfortable workout for the most part. Wheels rehashed the workout and that it's chest-based but included tons of accessory lifts that help accentuate the main compound lift they did, the decline bench.
Here's the workout out boiled down into something you can try at your gym next time you workout.
Note: Keep rests between sets 45-90 seconds.
Let us know if you give this workout a try in the comments below. We also created our own 12-week powerbuilding program!
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February 20, 2024
February 20, 2024
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