Chest + Triceps + Back :
حرکت تعداد
Incline Chest Dumbbell Press 4×10
Smith Machine Bench Press + Dumbbell Chest Flyes 4×(12+12)
Butterfly 4×15
Triceps push down 4×12
Lying Barbell Triceps Press To Forehead 4×10
Triceps with Dip Machine 4×12
Wide-Grip Lat Pulldown front of face 4×12
hammer strength iso row machine wide grip 4×12
Shoulder + Biceps :
حرکت تعداد
Standing Low-Pulley Deltoid Raise 4×12
Seated barbell shoulder press front face 4×10
front shoulder raise 4×12
bent raise shoulder 4×10
Reverse Butterfly 4×12
Dumbbell Shrug 4×15
biceps dumbbell curl 4×10
Biceps Barbell Curl 4×10
One Arm Dumbbell Preacher Curl 4×15
Quads + Hamstring :
حرکت تعداد
Leg Extensions 4×15
leg press machine 4×10
Plie Dumbbell Squat 4×15
lunges with dumbbell 4×12
Lying Leg Curls 4×10
single leg curl 4×15
seated calf raise machine 4×20
Abs :
حرکت تعداد
Abdomen crunch machine 4×20
Decline Oblique Crunch 4×20
seated waist twist 3×80
توضیحات : 
-Saturday & Tuesday : Chest+Triceps+Back and at the end 25min bike
-Sunday & Wednesday : Shoulder+Biceps and at the end 25min bike
-Monday & Thursday : Quads+Hamstring and at the end 25min bike
-Before breakfast : 45min fast walking (ماشي مع معدل ضربات قلب أكثر من 110)
- 4 days per week Abs workouts