| حرکت | تعداد |
|---|---|
| Leg Extensions | 4×15 |
| Hack Squat | 4×12 |
| Smith Machine Squat wide stance + pile | 4×(15+15) |
| Thigh Adductor with machine | 4×25 |
| Lying Leg Curls | 4×10 |
| single leg curl | 4×15 |
| Glute cable kick backs with cable | 4×12 |
| حرکت | تعداد |
|---|---|
| seated waist twist | 3×80 |
-2 days per week do the above exercises for lower limbs -2 days per week go for Body Pump exercises -3 days per week go for Elliptical (cross training) each time 20 min -2 days per week start abs workout only Abs Twist seated