Leg Training Day: :
Exercises Sets & Reps
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
abs :
Exercises Sets & Reps
cable seated crunch 4×20
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