Chest exercises: :
حرکت تعداد
Dumbbell Chest Bench Press 4×10
Smith Machine Incline Bench Press + Incline Chest Dumbbell Press 4×(12+12)
Incline Chest Dumbbell Flyes + Dumbbell Chest Flyes 4×(12+12)
Triceps exercises: :
حرکت تعداد
Dumbbell One Arm Triceps Extension 4×12
Seated Overhead Barbell Triceps Extension 4×10
Cable Rope Overhead Tricep Extension 4×12
Cable One Arm Tricep Extension(reverse grip) 3×18
Back exercises: :
حرکت تعداد
Wide-Grip Lat Pulldown front of face 4×12
pull up(behind the neck) + Wide-Grip pull downs Behind The Neck 4×(max+12)
wide grip seated cable row 4×12
Hammerstrength Iso Row 4×12
Biceps exercises: :
حرکت تعداد
Standing Bicep Cable Curl 4×12
Biceps Barbell Curl 4×12
One Arm Dumbbell Preacher Curl + Standing One-Arm Cable Curl 4×(15+15)
Shoulder exercises: :
حرکت تعداد
Standing Low-Pulley Deltoid Raise 4×12
seated barbell shoulder press behind the neck + bent raise shoulder 4×(15+15)
Arnold Dumbbell Press 4×12
Shoulder front plate raise 4×12
Dumbbell Shrug + trap dumbbell 4×(12+12)
Calves exercises: :
حرکت تعداد
Calf Press On The Leg Press Machine 3×20
seated calf raise machine 3×20
Abs exercises: :
حرکت تعداد
Abdomen crunch machine 3×25
cable seated crunch 3×25
abs plank 3×max
توضیحات : 
-5 days per week gym with above exercises
-Abs exercises can be changes if you have more machines at gym
-This program is for 6 weeks