ph_gains
on July 10, 2025
…incorporating these chest-supported exercise in my routine💪🏽
They allowed me to more effectively isolate my upper back muscles and provide better stability co...
ph_gains
on July 09, 2025
Typical day of eating to get those summer shreds✂️✂️👉🏽👉🏽
1️⃣ Getting my complex carbs from fruit🍓 vegetables🥦 and hole grains🌾 to keep my energy levels steady ...
ph_gains
on July 08, 2025
Eating good in shredding season🙌🏽🍗👨🏽🍳Give these tasty air fried chicken wings a try💯 A perfect dinner for summer☀️ high in protein, minimal prep, and prepared ...
ph_gains
on July 07, 2025
The recipe is simple: Controlled movements, moderate weight, max range of motion, while targeting all functions of the muscle🎯
The posterior/rear delt is mainl...
ph_gains
on July 06, 2025
In Scotland🏴🌧️ but still staying lean✂️ vs what I considered ‘beach ready’ 8 years ago in Spain 🇪🇸🏝️
All down to smarter training🏋🏾♂️ better nutrition🥗 ...
ph_gains
on July 05, 2025
A day in Glasgow🏴📸 with dfyne.official - use code: PHGAINS for discounts💰
#gymlife #gymmotivation #fitness #gym #summershreds #scotland #glasgow #photosh...
ph_gains
on July 04, 2025
Tasty, high protein breakfast prepared in less than 10 minutes👌🏽⏳👨🏽🍳 If you’re short on time but still want something healthy and filling, this one is for you💯...
ph_gains
on July 03, 2025
Going heavy isn’t always required for building muscle💪🏽 Exercises like theses👆🏽will get you results using a surprisingly low weight💯 They can be ideal if you’re...
ph_gains
on July 01, 2025
Quick upper back workout💪🏽
- Lying barbell row ~4x12
- Rows with squat lunge machine ~4x12
- Leverage machine row 1 ~4x12
- T-bar row ~4x12
- Leverage machine ...
ph_gains
on June 30, 2025
Client spotlight🔦
Want to make gains like these? Join my competition for 1 free online coaching spot with everything included🙌🏽 24h left to enter‼️ DM me the w...
ph_gains
on June 29, 2025
The competition for 1 free coaching spot with me is now live🚨🚨 DM me the word ‘YES’ or comment it on this post to enter! I’ll send you all the information you n...
ph_gains
on June 28, 2025
Heatwave or not🌡️☀️ we’re getting these gains💪🏽📈💯 Summer gym drip provided by dfyne.official 💧 use code: PHGAINS for discounts💰
#gymlife #gymmotivation #fitnes...
ph_gains
on June 27, 2025
Doing these once a week has taken my arms to new levels📈📈 covering all heads of my biceps and triceps for maximum gains💪🏽
Triceps:
Reverse grip push downs targ...
ph_gains
on June 26, 2025
Dumbbell biceps workout💪🏽 Targeting both heads and the brachialis.
Biceps long head:
Use exercises where your elbows are behind your torso or by your sides to ...
ph_gains
on June 26, 2025
Low impact, high volume machine chest workout💪🏽
- Iso-lateral lying bench press ~4x12
- Iso-lateral leverage chest press ~4x12
- Wide grip iso triceps press ~4...
