| حرکت | تعداد |
|---|---|
| Leg Extensions | 4×15 |
| Smith Machine Squat wide stance + Barbell Side Split Squat | 4×(15+15) |
| leg press machine | 4×12 |
| lunges with dumbbell | 4×15 |
| Lying Leg Curls | 4×12 |
| Smith machine glute kick back | 4×15 |
| seated leg abduction with band | 4×15 |
| حرکت | تعداد |
|---|---|
| abs plank | 4×max |
| 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