Chest exercises :
حرکت تعداد
Incline Chest Dumbbell Press 4×10
Smith Machine Bench Press + Dumbbell Chest Flyes 4×(10+10)
Butterfly 4×12
Triceps exercises :
حرکت تعداد
Triceps push down 4×10
Seated Overhead Barbell Triceps Extension + seated one dumbbell overhead triceps extension with two hands 4×(10+10)
triceps dumbbell to ear 4×10
Triceps with Dip Machine 4×12
Back exercises :
حرکت تعداد
Wide-Grip Lat Pulldown front of face 4×10
Elevated Cable Rows 4×10
pull up(behind the neck) 4×max
Biceps exercise :
حرکت تعداد
biceps dumbbell curl 4×10
Biceps Barbell Curl 4×10
Standing Bicep Cable Curl 4×10
hummer dumbbell biceps curl 4×12
Shoulder exercises :
حرکت تعداد
Standing Low-Pulley Deltoid Raise 4×10
Machine Shoulder (Military) Press 4×8
front shoulder raise 4×10
shoulder dumbbell press 4×10
Dumbbell Shrug 4×12
trap dumbbell 4×12
Quads (front leg) exercises :
حرکت تعداد
Leg Extensions 4×12
leg press machine 4×10
Hack Squat 4×10
Plie Dumbbell Squat 4×15
Hamstring (back leg) exercises and Calves :
حرکت تعداد
Lying Leg Curls 4×10
Seated Leg Curl machine 4×10
seated calf raise machine 4×20
Abs exercises :
حرکت تعداد
Abdomen crunch machine 4×20
seated waist twist 4×60
توضیحات : 
3 days per week each time 20 min treadmill at the end of trainings (Only 3 days per week)