Chest + Triceps + Back :
حرکت تعداد
Machine Bench Press 3×12
Butterfly 3×12
Triceps push down 3×15
Cable Rope Overhead Tricep Extension 3×15
Wide-Grip Lat Pulldown front of face 3×15
Elevated Cable Rows 3×15
Shoulder + Biceps :
حرکت تعداد
Standing Low-Pulley Deltoid Raise 3×12
Machine Shoulder (Military) Press + front shoulder raise 3×(12+12)
bent raise shoulder 3×12
Reverse Butterfly 3×15
biceps dumbbell curl 3×10
Standing One-Arm Cable Curl 3×10
توضیحات : 
- 3 days per week do the exercises for upper body with above programs.
- first week: 1,2,1     second week: 2,1,2
- day 1 : Chest + Triceps + Back
- day 2 : Shoulder + Biceps
- Weights should not be too heavy