Chest exercises: :
حرکت تعداد
Incline Chest Dumbbell Press 3×15
Machine Bench Press + push up with high foot 3×(15+max)
incline dumbbell narrow press 3×15
Triceps exercises: :
حرکت تعداد
Triceps Pushdown - Rope Attachment 3×15
Seated Overhead Barbell Triceps Extension 3×12
Dumbbell One Arm Triceps Extension 3×15
Back exercises: :
حرکت تعداد
Wide-Grip pull downs Behind The Neck 3×18
hammer strength iso row machine wide grip 3×18
back single dummbell 3×15
Biceps exercises: :
حرکت تعداد
biceps dumbbell curl 3×15
Biceps Barbell Curl 3×12
One Arm Dumbbell Preacher Curl 3×15
Shoulder exercises: :
حرکت تعداد
Standing Low-Pulley Deltoid Raise 3×12
seated barbell shoulder press behind the neck + bent raise shoulder 3×(15+15)
Front Cable Raise 3×15
shoulder press palm in 3×15
trap dumbbell 3×15
Quads exercises: :
حرکت تعداد
Leg Extensions 3×15
Hack Squat 3×15
Smith Machine Squat wide stance 3×15
Thigh Adductor with machine 3×20
Hamstring exercises: :
حرکت تعداد
Lying Leg Curls 3×12
Seated Leg Curl machine 3×12
seated calf raise machine 3×20
توضیحات : 
-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