| حرکت | تعداد |
|---|---|
| Leg Extensions | 3×15 |
| Dumbbell Squat To A Bench + pile | 3×(15+15) |
| Thigh Adductor with machine | 4×25 |
| lunges with dumbbell | 3×15 |
| Seated Leg Curl machine | 3×15 |
| Glute cable kick backs with multi hip machine | 4×15 |
| Dumbbell Shrug | 4×15 |
| trap dumbbell | 4×15 |
-3 days per week with above programs -At end of each training 40 min cardio with heart rate between 100-130