| حرکت | تعداد |
|---|---|
| Dumbbell Squat To A Bench | 4×15 |
| leg press machine | 4×10 |
| pile | 4×20 |
| Lying Leg Curls | 4×10 |
| single leg curl | 4×15 |
| Glute cable kick backs with multi hip machine | 4×15 |
| حرکت | تعداد |
|---|---|
| cable seated crunch | 4×20 |
-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