Chest exercises :
حرکت تعداد
Machine Bench Press 3×12
Incline Chest Dumbbell Press 3×12
Butterfly 3×12
Triceps exercises :
حرکت تعداد
Dumbbell One Arm Triceps Extension 3×10
Triceps push down 3×10
Triceps with Dip Machine 3×12
Back exercises :
حرکت تعداد
Wide-Grip Lat Pulldown front of face 3×12
Elevated Cable Rows 3×12
back single dummbell 3×12
Biceps exercises :
حرکت تعداد
biceps dumbbell curl 3×10
Standing Bicep Cable Curl 3×10
One Arm Dumbbell Preacher Curl 3×10
Shoulder exercises :
حرکت تعداد
Machine Shoulder (Military) Press 3×10
shoulder press palm in 3×10
front shoulder raise 3×10
bent raise shoulder 3×10
Dumbbell Shrug 3×12
Quads(front leg) exercises :
حرکت تعداد
Leg Extensions 4×12
leg press machine 4×10
Hack Squat 4×10
Thigh Adductor with machine 4×20
lunges with dumbbell 3×15
Hamstrings(back of leg) exercises :
حرکت تعداد
Lying Leg Curls 4×10
single leg curl 4×15
Seated Leg Curl machine 4×10
stiff leg dead lift 4×15
Calves exercises :
حرکت تعداد
Calf Press On The Leg Press Machine 4×20
Abs exercises :
حرکت تعداد
Abdomen crunch machine 4×20
abs plank 4×max
توضیحات : 
- 5 days per week go to gym and train according the schedule
- for plank exercise for abs, 4 sets and each set 45 to 60 seconds