Chest exercises :
Exercises Sets & Reps
Smith Machine Incline Bench Press + Incline Chest Dumbbell Flyes 3×(15+15)
Butterfly(lower the chair to the end) 3×18
Downward Cable Crossover 3×18
Triceps exercises :
Exercises Sets & Reps
Triceps push down 3×15
Kneeling Cable Triceps Extension 3×15
Cable One Arm Tricep Extension(reverse grip) 3×15
Back exercises :
Exercises Sets & Reps
Wide-Grip Lat Pulldown front of face 3×18
Elevated Cable Rows 3×18
back single dummbell 3×15
Biceps exercises :
Exercises Sets & Reps
biceps dumbbell curl 3×15
Standing Bicep Cable Curl 3×15
concentration curl 3×15
Shoulder exercises :
Exercises Sets & Reps
Standing Low-Pulley Deltoid Raise 3×12
Machine Shoulder (Military) Press + front shoulder raise 3×(12+12)
Arnold Dumbbell Press 3×12
Reverse Butterfly 3×15
Dumbbell Shrug 3×15
Quads (Front leg) exercices :
Exercises Sets & Reps
Leg Extensions 3×15
leg press machine 3×15
pile 3×18
lunges with dumbbell 3×12
Hamstring (Back leg) exercises :
Exercises Sets & Reps
Lying Leg Curls 3×12
single leg curl 3×15
seated calf raise machine 3×20
Description : 
-Morning : 4 days per week cardio + Abs (I explained in other page)
-Afternoon : 6 days per week exercise as follow:
  Saturdays + Tuesdays : Chest/Triceps/Back + 35 min Elliptical
  Sundays + Wednesdays : Shoulder/Biceps + 35 min Elliptical
  Monday + Thursdays : Quads/Hamstrings + 35 min Bike