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 4×10
Triceps with Dip Machine 4×12
Back Exercises: :
حرکت تعداد
Wide-Grip Lat Pulldown front of face 4×10
pull up(behind the neck) + Wide-Grip pull downs Behind The Neck 4×(max+10)
Hammerstrength Iso Row 4×10
back single dummbell 4×12
Biceps Exercises: :
حرکت تعداد
biceps dumbbell curl 4×10
Biceps Barbell Curl + Standing Bicep Cable Curl 4×(10+10)
One Arm Dumbbell Preacher Curl 3×15
Shoulder Exercises: :
حرکت تعداد
Standing Low-Pulley Deltoid Raise 4×12
Seated barbell shoulder press front face + front shoulder raise 4×(12+12)
Arnold Dumbbell Press 4×10
bent raise shoulder 4×10
Barbell Shrug 4×15
Dumbbell Shrug 4×15
Quads and Hamstrings Exercises: :
حرکت تعداد
Leg Extensions 4×12
Smith Machine Squat 4×10
Smith Machine Squat wide stance + Plie Dumbbell Squat 4×(15+15)
Lying Leg Curls 4×10
single leg curl 4×15
seated calf raise machine 3×20
توضیحات : 
-Every 4 days training, 1 day rest as follow: 
  Day 1 : Chest + Triceps + Hamstrings
  Day 2 : Back + Biceps
  Day 3 : Shoulder + Chest
  Day 4: Quads + Hamstrings 
  Day 5: REST
-At end of Day 2 & 3 training day 25 min cardio with heart rate over 120
- 3 days per week abs exercises ( in other page)