
punchmademaxxer
Goyslop&Loblachi Muncher
- Joined
- May 13, 2025
- Posts
- 787
- Reputation
- 571
15 years old, goals for the gym are framemaxxing and heightmaxxing. I'm doing push-pull-legs 3 days a week with a rest day in between each training session (deadhangs for decompressing spine after training for maintaining height velocity)
Push
Exercise | Sets/Reps |
---|---|
Incline DB Press | 3x12 |
DB OHP | 3x8 |
Cable Lateral Raise | 4x12 |
Tricep Pushdown | 3x12 |
Chest-Supported Reverse Fly | 3x12 |
Face Pulls | 3x15-20 |
Serratus Wall Slides | 2x12 |
Scapular Press | 2x12 |
Deadhangs | 3xAMRAP |
Pull
Exercise | Sets/Reps |
---|---|
Reeves Deadlift | 3x10 |
Pull-up (full stretch) | 4x6-10 |
Seated Row | 3x12 |
Single-Arm Lat Pulldown | 3x12 |
Zottman Curls | 3x12 |
Neck Curls | 3x12 |
Deadhangs | 3xAMRAP |
Legs
Exercise | Sets/Reps |
---|---|
Squat | 3x12 |
Seated Leg Curls | 3x12 |
Leg Extensions | 3x12 |
Calf Raises | 3x12 |
Back Extension | 3x12 |
Deadhangs | 3xAMRAP |