| حرکت | تعداد |
|---|---|
| Leg Extensions | 4×15 |
| Barbell Side Split Squat | 4×15 |
| dumbbell single squat | 4×15 |
| Lying Leg Curls | 4×10 |
| single leg curl | 4×15 |
| Glute cable kick backs with cable | 4×15 |
| lying leg abduction with band | 4×20 |
| حرکت | تعداد |
|---|---|
| Abdomen crunch machine | 4×20 |
| seated waist twist | 3×80 |
-2 days per week do the above exercises for lower limbs -3 days per week go for Body Pump exercises -3 days per week go for Elliptical (cross training) each time 25min at end of training (not in leg days) -3 days per week do abs workout