Leg Training Day: :
Exercises Sets & Reps
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
Abs exercise (only 2 days per week) :
Exercises Sets & Reps
seated waist twist 3×80
Description : 
-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