| حرکت | تعداد |
|---|---|
| Lying Leg Curls | 4×10 |
| Seated Leg Curl machine | 4×10 |
| single leg curl | 4×12 |
| stiff leg dead lift | 3×15 |
| Smith machine glute kick back | 4×12 |
| Glute cable kick backs with multi hip machine | 4×12 |
| حرکت | تعداد |
|---|---|
| Leg Extensions | 4×12 |
| Smith Machine Squat wide stance | 4×10 |
| pile | 4×15 |
| leg press machine | 4×10 |