Build MASSIVE Quads - The Brazilian Blueprint скачать в хорошем качестве

Build MASSIVE Quads - The Brazilian Blueprint

MY ONLINE COACHING: https://www.fafafitness.com/ MY INSTAGRAM:   / fafafitness11   MY SNAPCHAT:   / fafafitness_11   This workout... 🔥 QUADS w/ Faffi 💪 Quad Day = Pain, Pump & Power. If you want those tear-drop quads popping out of leggings… this is your ritual. PS* Read this before you judge your body… Stop comparing yourself to strangers on the internet. There is only one YOU, and that alone makes you powerful. We are all built differently. Some bodies are praised, others are judged… but remember: there are people out there who would give anything to have what you have, or to feel what it’s like to be you. Please, love yourself exactly as you are today. Not when you “fix something.” Not when you “lose or gain weight.” You are worthy NOW. The right people will never leave because of a body, they stay because of your soul. I say this because I struggle too. I have body dysmorphia. I fight my mind every day. I have goals, yes. I work on myself, yes. But changing my body doesn’t change who I am inside, that’s genetics, that’s me. So this is your reminder: ✨ You are imperfectly perfect. ✨ You are rare. ✨ You are enough. Alright… enough emotions — BACK TO THE WORKOUT 🤤💪 Save it & TRY IT 😈👇 #QuadKiller #FaffiLegDay #GrowOrGoHome ⸻ 🥵 WARM-UP (SMITH MACHINE SUPERSET) Get the joints warm & mind locked in. Perform each back-to-back — 2 rounds:     •    Smith Machine Squat (SUMO stance) – 10 reps     •    Smith Machine Squat (Shoulder-width) – 10 reps     •    Reverse Lunges (bodyweight) – 10 each leg     •    Bodyweight Sumo Squat – 20 reps ⸻ 💥 WORKING SETS – QUAD DESTRUCTION 1️⃣ Leg Extension – 6 Sets Chase the burn, increase weight each set: 30 / 20 / 15 / 12 / 10 / 8 ⸻ 2️⃣ Hack Squat – 3 Sets (Pulsing Hell)     •    Set 1: 20 reps + 10 pulses     •    Set 2: 15 reps + 15 pulses     •    Set 3: 10 reps + 20 pulses (Increase weight every set — DO NOT lock out.) ⸻ 3️⃣ Leg Press – 3 Sets 10 reps + 10 bottom pulses Feet shoulder width, full range, no mercy. ⸻ 4️⃣ Leg Press DROP SET (1 Round) 10 / 15 / 20 Start HEAVY. I started at 7 plates — then drop and survive. 🥵 ⸻ 5️⃣ Vertical Leg Press – 4 Sets 30 / 20 / 15 / 12 Focus on stretch & mind-muscle connection. ⸻ 6️⃣ Inner Thigh (Adductors) – 4 Sets 30 reps Slow on the negative — squeeze IN like you’re closing a door with your knees. ⸻ 🔥 FINISHER SUPERSET (4 ROUNDS)     •    Abs – 25 / 20 / 20 / 20     •    Calves – 20 reps If you skip this… don’t say you train legs. ⸻ ⚡ QUAD DAY DONE You don’t grow by doing “cute workouts” — you grow by surviving this 🤝 Tag me if you’re brave enough 🫣❤️  #FaffiQuadDay #LegBuilder