If you are a regular follower of this blog, you’ll know that my shoulder training program for women, “The Larry Wheels Shoulder Workout”, is one of my favorite shoulder workouts. It is a combination of strength training and high intensity interval training methods, which works the shoulders and builds muscle without stressing the joints.
I am not a fitness expert by any means, I am just a guy who decided to get fit. I have been interested in being fit for the longest time, but I was never serious about it. It seemed like a never ending battle to me. I might have lost a few pounds in the process, but never got the results that I wanted.
A simple shoulder workout that helps you strengthen your deltoids, make your shoulders look bigger and tighter, and get rid of the “bald spot” or “arm pit” in your shoulders. I know nothing about weight lifting, but this exercise is simple enough for anyone to do.
Larry Wheels is one of the world’s most powerful powerlifters. With an 870-pound squat, 660-pound bench press, and an 855-pound deadlift in 2024, he achieved the all-time powerlifting world record for the 308-pound weight class.
Larry is a superb powerlifter, but his shoulder strength, in my opinion, is much more astounding. Larry Wheels possesses the world’s most powerful shoulders!
Here’s a wonderful video of a 515-pound sitting overhead press lift:
Wow! Even the winners of the World’s Strongest Man competition, Eddie Hall and Hafthor Bjornsson, are unable to match this incredible feat of strength.
Larry Wheels’ shoulder routines are continually changing as he trains for powerlifting and bodybuilding.
When Larry trains for powerlifting, he focuses on a variety of overhead pressing workouts to develop his shoulders and prepare for a massive bench press. When Larry trains for bodybuilding, on the other hand, he performs a variety of exercises for higher reps in order to isolate the three heads of the deltoids and induce as much muscular development as possible.
Let’s look at some of these workouts in more detail.
Larry Wheels conducts a regular powerlifting shoulder workout when preparing for a powerlifting competition or perhaps an upcoming strongman tournament. Take a look:
Powerlifting Shoulder Workout #1 by Larry Wheels
- A1: 3 sets of 1 rep seated barbell overhead press
- B1: Viking press machine, 3 sets of 10-15 repetitions
- C1: 3 sets of 10-15 repetitions of seated DB overhead press
- D1: 3 sets of 10-15 repetitions of standing DB lateral raises
This workout’s training video is as follows:
Another fantastic video of Larry Wheels overhead pressing over 500 pounds. What a natural phenomenon!
Larry begins his training by performing sitting barbell overhead presses to a 1-rep max. He next executes a series of overhead pressing exercises to further overwork his shoulders. Larry completes his workout with a couple reps of seated dumbbell lateral raises.
Here’s another of Larry’s shoulder workouts inspired by powerlifting. Larry aimed to achieve a world record in the seated dumbbell overhead press during this session. Take a look:
Shoulder Workout #2 by Larry Wheels Powerlifting
- A1: 1 set of 4 repetitions of seated DB overhead press
- B1: 3 sets of 10-20 reps of machine lateral raises (straight arm).
- C1: 3 sets of 10-20 reps with a barbell upright row
Larry does a sitting dumbbell overhead press using 187-pound dumbbells for this session. Larry can’t possibly be human; he must be from another planet, because this is absurd!
Larry completes the session with some shoulder isolation exercises that are a little simpler. Larry is such a gifted athlete that after his primary heavy sets, he may occasionally just freestyle throughout his workouts and perform whatever exercises he feels like that day.
I believe that the ordinary trainee will have more success if they plan out all of their exercises and sessions ahead of time, but Larry’s intuitive technique clearly works for him.
Let’s take a look at some of Larry’s shoulder routines inspired by bodybuilding.
Larry pre-exhausts his delts with several isolated exercises before executing some reasonably hard machine overhead presses in this shoulder workout. Take a look:
Bodybuilding Shoulder Workout #1 by Larry Wheels
- A1: 45 degree chest supported rear DB fly, 3-4 sets of 10-15 reps A2: 45 degree chest supported rear DB fly, 3-4 sets of 10-15 reps A3: 45 degree chest supported
- B1: 3-4 sets of 10-15 repetitions of reverse cable fly
- C1: 3-4 sets of 10-15 reps of front barbell raises
- D1: 3-4 sets of 10-15 repetitions of hammer strength overhead press
- E1: 3-4 sets of 10-15 repetitions of standing DB lateral raises
This workout’s training video is as follows:
Larry warms up his rear delts with a couple of bodybuilding isolation exercises before starting this workout. In the video, Larry claims that this has greatly aided him in bringing up his sagging rear delts.
Larry then performs a front delt isolation exercise, a machine overhead pressing exercise, and a side delt isolation exercise.
This is a common bodybuilding shoulder workout that many professional bodybuilders employ. To pump the shoulders full of blood and generate as much muscle development as possible, everything is done for high reps with brief rest periods.
Here’s another shoulder workout Larry Wheels did with Eddie Hall, the winner of the World’s Strongest Man competition. Take a look:
Bodybuilding Shoulder Workout #2 by Larry Wheels
- A1: 1 set of 30 repetitions of seated DB overhead press
- B1: 3 sets of 8-10 repetitions on the Smith machine seated overhead press
- C1: Viking press machine, 3 sets of 12-15 repetitions
- D1: 3 sets of 12-15 repetitions of machine lateral raises (straight arm).
- E1: Cable lateral raise with one arm, 3 sets of 12-15 reps
This workout’s training video is as follows:
Eddie Hall’s strongman style shoulder workouts are quite similar to this routine. Larry begins by performing a high-rep set of dumbbell overhead presses until he reaches failure. Eddie Hall does this practically every time he does a shoulder workout to warm up his deltoids and prepare for the rest of the workout.
After that, Larry does a variety of overhead pressing and lateral raise workouts to get his shoulders as big as they can be.
Larry Wheels employs a range of shoulder routines depending on his goals, as you can see. If he’s preparing for powerlifting, he’ll do as many overhead pressing workouts as he can to develop his shoulders as much as possible in preparation for a massive bench press.
If Larry is training for bodybuilding, on the other hand, he does high-volume bodybuilding workouts with a variety of exercises completed for 10+ reps per set.
Give some of Larry Wheels’ shoulder workouts a try if you desire broad, round shoulders. You may not be able to dethrone Larry as the king of overhead pressing, but these workouts may be exactly what your shoulders need to grow in size and strength.
“The time is running out. “Are you evolving into the person you desire?”
Thank you for taking the time to read this, and I wish you the best of luck in your strength-training endeavors!
Mike Jansen, M.D.
Thank you for visiting my website! I’m the originator of Revolutionary Program Design, and my name is Dr. Mike Jansen, PT, DPT. You’ve come to the perfect location if you want to achieve your size and strength goals quickly. My ambition is to create RPD the best strength training resource on the planet. So take a seat, sit back, and unwind. There has never been a better moment to lift weights or learn about the science and art of strength training program design.
The Ultimate Guide to Functional Hypertrophy Training! The Chris Bumstead Training Program has a link!
The Chris Bumstead Training Program is a great place to start if you’re looking for a
Chris Bumstead is a two-time Mr. Olympia winner and an IFBB professional Classic Physique competitor. Throughout his bodybuilding career, Chris has used a variety of training routines…
Frequently Asked Questions
How long does Larry wheels workout for?
Larry wheels workout lasts for 10 minutes before stretching is taken and it can be repeated 3 times.
Does Larry wheels take steroids?
i drive with Larry wheels in the mrs well, can we say they’re too busy? Don’t answer that.
Where does Larry wheels workout?
This is a difficult question. They could be on a machine at the gym. See more questions like this: Where were dinosaurs have dinosaurs ever existed?
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