Farai_fitness

💪🏿If you put your mind to it especially on leg day 😅

✅Quads and glutes workout

1️⃣ Iso leg press 4x10
2️⃣ Leg extension 4x10
3️⃣ Sumo Squat 4x10

😌Be proud of yourself

1️⃣Triceps pushdown crossover 4x10

2️⃣Rear delt crossover flys 4x10

🛑Stop wishing for a better life | Leg Press 4x10

Muscles Targeted by the Leg Press:

Primary:

✅Quadriceps: (Re**us Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius) - These are the big muscles on the front of your thigh.

✅Glutes: (Gluteus Maximus, Medius, and Minimus) - Your butt muscles get a great workout too!

✅Hamstrings: (Biceps Femoris, Semitendinosus, Semimembranosus) - The back of your thighs.

Secondary/Stabilizers:
Calves: (Gastrocnemius, Soleus) - Especially as you push through your feet.

✅ Plate Elevated Goblet Squat to Front Lunge

3 sets 6-8reps

The ultimate superset for powerful legs, insane core, and functional strength. Double the gains, half the time! Let's go!"

The Goblet Squat to Front Lunge superset is a powerhouse for your lower body. Starting with the goblet squat, you engage your quads, glutes, and core while practicing perfect form and posture. Immediately following with a front lunge challenges your balance and works each leg individually, correcting muscle imbalances and ramping up single-leg strength.

This combo not only increases muscle activation and hypertrophy but also improves mobility and stability—essential for sports, daily movement, and injury prevention. Plus, the constant tension torches calories and boosts your metabolic rate, making it ideal for shredding fat and packing on lean muscle.

🔥 🔥🔥 3 Essential Exercises to Master for Upper &
Abs

1. **Upper Abs** - **Cable Abdominal Crunches**: 4 sets of 12 reps

*Tip: Keep your elbows tight to your sides and focus on pulling with your abs, not your arms!*

2. **Lower Abs** - **Decline Reverse Crunches**: 3 sets of 10 reps

*Tip: Control the movement! Don’t let your legs swing; aim for a slow and steady lift to really target those lower abs!*

3. **Lower Abs** - **Decline Weighted Sit-Ups**: 3 sets of 10 reps

*Tip: Engage your core before you begin the movement—this helps to stabilize and maximize your effort.

Lateral raises are fantastic for sculpting those shoulders, but *chest-supported lateral raises, they offer better stability and reduce back strain, letting you focus on your delts.

🌟 **Boost Your Lateral Delts with these two Lateral Raise variations** 🌟

Want to challenge yourself even more? Try *incline side half dumbbell lateral raises*! This variation adds a deeper stretch and increases the difficulty, maximizing a higher chance of muscle hypertrophy.

Incorporate these into your shoulder routine for defined lateral delts! 4 sets 8-12 reps

✅ The beginning is the hardest part

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shoulders

😊 Keep going because the best is yet to come

🔔 faraifitness.com find your training program

⚡Dm 'Work' for 1:1 Coaching
Code 'FARAI'

⚡ Let's Work
📍Remember to SAVE and SHARE🔗
✅Follow for more content .fitness
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🔥Unlock the ultimate upper body strength! 💪 L-sit to tricep dips: your new favorite way to sculpt those arms while engaging your core!"

Engages Multiple Muscle Groups: Works core, shoulders, triceps, and chest together.

Improves Stability and Strength: Combines isometric hold with functional strength-building.

Enhances Muscle Definition: Sculpt muscles through pushing and stabilizing movements.

Promotes Endurance: Challenges muscle endurance for better stamina.

Efficient Workout: Minimal equipment needed for a time-effective routine.
It's a killer combo to spice up your workout