Leg Training Day: (2 days per week) :
Exercises Sets & Reps
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
abs :
Exercises Sets & Reps
abdomen cable crunch 4×20
seated waist twist 3×80
Description : 
-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