📊 Camilla Lamina vs 🦅ADMU (3 sets) 3️⃣ points... 2 attacks 1 ace 12 excellent sets POG! Played 2 sets only but damnn, difference maker of the team today! #UAAPSeason88show more

📊STATISTICS 🆚 🦅ATENEO [3 sets] 🏹NUNAG, Eshana - 🎖️MVP... of the MATCH 22 excellent sets 2 points 1 ace 1 attack 🟢42.39% team attack success rate ➡️2 excellent digs HER 4TH POG OF THE SEASON. THIS IS CRAZY! 🤯😮‍💨show more

📊STATISTICS VS 🇨🇳CHINA (2.5 sets) 🇵🇭 CELIS, Caera -... MATCH TOP SCORER 13 points (12 attacks, 1 ace) 46.15% attack succes rate 30.77% efficiency WHAT A WORLD CHAMPIONSIP DEBUT FOR CAERA! ♥️show more

Only Dumbbell Full Upper Body Workout. 1. Close Grip... Shoulder Press: 3-4 Sets of 10-12 Reps 2. Scott Press: 3-4 Sets of 10-12 Reps 3. Incline T-Raise: 3-4 Sets of 8-10 Reps 4. Alternate Shoulder Press: 3-4 Sets of 10-12 Reps 5. Rear Delt Raise: 3-4 Sets of 8-10 Reps 6. Incline Raise: 3-4 Sets of 8-10 Repsshow more

The Only Workout Routine You Need For 2026 🔥... 1. Bench Press: 4 sets x 8-10 reps 2. Incline DB Press: 4 sets x 8-10 reps 3. Dumbbell Flyes: 3 sets x 10-12 reps 4. Cable Crossover: 3 sets x 10-12 reps 5. Push-Ups: 3 sets to failureshow more

Top 4 Exercises For Wider Shoulders. 1. Lateral Raise:... 3 sets of 12-15 reps 2. Seated Bent-arm Lateral Raise: 3 sets of 10-12 reps 3. Military Press: 4 sets of 8-10 reps 4. Side Lying Lateral Raise: 3 sets of 12-15 repsshow more

The Only Workout Routine You Need For 2026 🔥... 1. Bench Press: 4 sets x 8-10 reps 2. Incline DB Press: 4 sets x 8-10 reps 3. Dumbbell Flyes: 3 sets x 10-12 reps 4. Cable Crossover: 3 sets x 10-12 reps 5. Push-Ups: 3 sets to failureshow more

DONA DE LEON PLAYER OF THE GAME! 🤩💙 14... points 11 attacks - 61.11% efficiency 2 blocks 1 ace 3 excellent digs OUR SUPER ROOKIE! 🥹 #UAAPSeason88show more

How to build an INSANE Chest & Back: (Free... weights only) • 2-3 Sets of Incline Dumbbell Bench Press • 2-3 Sets of Wide Grip Pull-Ups • 2-3 Sets of Flat Barbell Bench Press • 2-3 Sets of Chest Supported Dumbbell Rows w/ Flared Elbows Then, 3-4 days later…. • 2-3 Sets of Flat Barbell Bench Press • 2-3 Sets of Chest Supported Dumbbell Rows w/ Flared Elbows • 2-3 Sets of Incline Dumbbell Bench Press • 2-3 Sets of Wide Grip Pull-Ups All sets should feature good-great technique in the 5ish to 10ish rep range with sets ending when you reach failure or you’re at least very close to that pointshow more

The Only Back Workout Routine You'll Ever Need🔥 1.... Pull Ups: 3 sets x 6-12 reps 2. Wide-grip Cable Rows: 4 sets x 8-12 reps 3. T-Bar Rows: 3 sets x 8-12 reps 4. Reverse-grip Lat Pulldowns: 4 sets x 8-12 reps 5. Trap Bar Shrugs: 4 sets x 10-12 repsshow more

Top 4 Shoulder Exercises! 1. Lateral Raise: 4 sets... of 8-12 reps 2. Seated Bent-Arm Lateral Raise: 3 sets of 8-12 reps 3. Military Press: 4 sets of 8-12 reps 4. Side Lying Lateral Raise: 3 sets of 8 reps Slow, controlled movement. 4 sec negatives.show more

🐯Trevor Valera x AdU 🐦 (4 sets) 18 points... 13 attacks (50% eff) 5 blocks 2 exc receptions (25% eff) 1 exc dig +11 WL (4 attack, 2 service, 1 reception errors) 📌 UST win, 3-1 #UAAPSeason88 #GoUSTeshow more

NU SWEEPS ADAMSON! Naka double digit sa attacks sila... Sam Cantada, Arah Panique, and Vange Alinsug in 3 sets?!?! And that's on?!?! Camilla Lamina as setter the entire game! FAN NA FAN MO KOOO!!! SALAMAT SA BOHAI MO!!! #UAAPSeason88show more

A perfectly executed standstill approach sets Kristin Tattar for... 1 of only 2 birdies on Hole 14 today 🐦show more

Try this exercise to get the most out of... your CORE! 🔥 I recommend 2-3 sets of 8-12 reps each.show more

This is how I paid my rent this Monday... morning: I woke up at 4: 45 am. BENEDICTION • I meditated and prayed. • I read the book OUTLIVE: The Science & Art Of Longevity by Dr Peter Attia. The chapter is about "Rethinking Medicine for the Age of Chronic Disease." BED • I organized the bedroom, living room, and study area. I decluttered the bookshelf, drew the curtains, and opened the windows to welcome fresh air and early morning sunlight. BODY • I jogged to the gym, 2 km away. Pace: 05'26" /km. Time:13 minutes. Warm-up • Box jumps: 12 x 3 sets • Burpees: 10 x 2 sets Workouts • Dumbbell Goblet Squat, 30 kg, 12 reps x 4 sets • Barbell Bent-over rows 40 kg, 10 reps x 4 sets • Barbell Overhead Shoulder Press, 30 kg, 10 reps x 2 sets, 40 kg, 4 reps x 2 sets • Barbell Bench Press, 60 kg, 10 reps x 3 sets • Regular push-ups 15 reps x 2 sets • Breathing 4 — 7 — 8 in 2 sets. BATH I had a cold bath and took Apple Cider Vinegar in warm water. #ManDayshow more

If you have lagging Arms and bringing them up... to par is your TOP PRIORITY… I’d recommend doing something like this each week: Upper A • 2-3 sets of “The GREATEST Triceps exercise known to man” • 2-3 sets of Supinated Grip Curls w/ Upper Arm Support • 2-3 sets of Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support Upper B (Performed 3-4 days after Upper A) • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of “The GREATEST Triceps exercise known to man” OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support This will result in you doing somewhere between 8-12 sets of direct Bicep and Tricep work per week Low likelihood you need any more volume than that to improve your Arms mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Dip Machine subbed for Weighted Dips - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post belowshow more

No serious person does 4 sets of a single... exercise in a single session Given everything we know now, it simply makes ZERO SENSE to do so There are very few exceptions to this 1 set on occasion 3 sets some of the time 2 sets a lot of the time IYK….YKshow more

PVL ON TOUR CHANGES AND INNOVATIONS 🏐 The PVL... has announced the following rule changes and innovations for this year's PVL on Tour. 🔸 Each winning team per game will win P100,000 while the losing team will receive P50,000. 🔸 All 14 players per team must have already played by the end of Set 2, with each player required to be part of at least three rallies. 🔸 The two-point Premier Ball, similar to the one used in the All-Star Game, will again be used in the PVL on Tour. It can only be activated until a team reaches 22 points in Sets 1 to 4, and until 12 points in Set 5. #PVL2026 #PVLonTour #AlasPilipinasshow more

First look into Gen.G Esports Player Signed ON Poro... 🔥 I know there’re only 30,375 sets of T1 Bundle. But ONLY 1 set of Gen.G Signed Poro. Absolutely love the Riftbound x Esport orgs potentials. GLHF to all the GEN.G Showdown competitors today, let’s see who walks away with the set!show more