| حرکت | تعداد |
|---|---|
| Leg Extensions | 4×15 |
| Hack Squat | 4×12 |
| Smith Machine Squat (Legs more front) | 4×12 |
| dumbbell single squat | 4×15 |
| Seated Leg Curl machine | 4×10 |
| Thigh Adductor with machine | 4×20 |
| lying glute bridge | 4×15 |
| Glute cable kick backs with multi hip machine | 4×15 |
| حرکت | تعداد |
|---|---|
| abdomen cable crunch | 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 -End of all trainings(body pump or Legs) each time 25min treadmill at end of training -3 days per week do abs workout