| حرکت | تعداد |
|---|---|
| Incline Chest Dumbbell Press | 4×12 |
| Machine Bench Press + chest flyes | 4×(12+12) |
| Butterfly | 4×15 |
| Triceps push down | 4×12 |
| Close-Grip Barbell Bench Press | 4×12 |
| Kneeling Cable Triceps Extension | 4×12 |
| Hammerstrength Iso Row | 4×15 |
| Wide-Grip Lat Pulldown front of face | 4×15 |
| back single dummbell | 4×15 |
| حرکت | تعداد |
|---|---|
| Standing Low-Pulley Deltoid Raise | 4×12 |
| Machine Shoulder (Military) Press + front shoulder raise | 4×(12+12) |
| Reverse Butterfly | 4×15 |
| Dumbbell Shrug | 4×15 |
| biceps dumbbell curl | 4×12 |
| Biceps Barbell Curl | 4×10 |
| concentration curl | 4×15 |
| حرکت | تعداد |
|---|---|
| Leg Extensions | 4×12 |
| leg press machine | 4×12 |
| lunges with dumbbell | 4×15 |
| Thigh Adductor with machine | 4×25 |
| Lying Leg Curls | 4×10 |
| single leg curl | 4×15 |
| seated calf raise machine | 3×20 |
-6 days per week training with 3 different programs : Saturday & Tuesday : with first training session program Sunday & Wednesday : with second training session program Monday & Thursday : with Third training session program - 5 days per week cardio in morning - After first and second training sessions also cardio: 25min + 25min