Mugabe Fitness

10/04/2026

LEG WORKOUT — 5 Exercises
1) Barbell Squat — 4×8
Targets: Quads, glutes, hamstrings
How to do:
Place bar on upper back
Lower hips until thighs are parallel
Push back up through heels
2) Leg Press — 3×12
Targets: Quads and glutes
How to do:
Place feet shoulder-width apart
Lower weight slowly
Push platform back up
3) Walking Lunges — 3×10 each leg
Targets: Glutes, quads
How to do:
Step forward into a lunge
Lower back knee toward floor
Push forward into next step
4) Leg Curl — 3×12
Targets: Hamstrings
How to do:
Curl weight toward your legs
Pause at the top
Lower slowly
5) Standing Calf Raise — 4×15
Targets: Calves
How to do:
Raise heels off the ground
Hold briefly at top
Lower slowly

09/04/2026

09/04/2026

Back Workout — 5 Exercises
1) Lat Pulldown — 4×10
Targets: Upper back, lats (width)
How to do:
Sit at the machine and grab the bar wide
Pull bar down to upper chest
Slowly return to starting position
2) Seated Cable Row — 3×12
Targets: Middle back thickness
How to do:
Sit upright and hold the handle
Pull toward your stomach
Squeeze shoulder blades together
3) Bent-Over Barbell Row — 4×8
Targets: Full back thickness
How to do:
Bend forward slightly
Pull bar toward lower chest
Lower slowly
4) Single-Arm Dumbbell Row — 3×10 each side
Targets: Lats and mid-back
How to do:
One hand on bench
Pull dumbbell toward waist
Lower with control
5) Face Pull — 3×15
Targets: Upper back, rear shoulders
How to do:
Pull rope toward face
Keep elbows high
Squeeze upper back