Chest exercises: :
حرکت تعداد
Smith Machine Incline Bench Press 3×12
Incline Chest Dumbbell Flyes 3×12
Butterfly(lower the chair to the end) 3×15
Triceps exercises: :
حرکت تعداد
Triceps push down 3×12
Kneeling Cable Triceps Extension 3×12
Cable One Arm Tricep Extension(reverse grip) 3×15
Back exercises: :
حرکت تعداد
Wide-Grip Lat Pulldown front of face 3×12
Elevated Cable Rows 3×12
back single dummbell 3×12
Biceps exercises: :
حرکت تعداد
biceps dumbbell curl 3×10
Standing Bicep Cable Curl 3×12
concentration curl 3×12
Shoulder exercises: :
حرکت تعداد
Standing Low-Pulley Deltoid Raise 3×10
Machine Shoulder (Military) Press 3×10
front shoulder raise 3×10
Reverse Butterfly 3×12
Dumbbell Shrug 3×15
Quads exercises: :
حرکت تعداد
Leg Extensions 3×15
Hack Squat 3×12
pile 3×15
Thigh Adductor with machine 3×20
Hamstring exercises: :
حرکت تعداد
Lying Leg Curls 3×10
single leg curl 3×12
seated calf raise machine 3×20
توضیحات : 
-Gym : 5 days per week exercise as follow:
  Day 1 : Chest/Triceps/Back + 20 min stationary bike
  Day 2:  Shoulder/Biceps + 20 min stationary bike
  Day 3: Quads/Hamstrings + 20 min stationary bike
-Every day go to gym except Fridays and Tuesdays and in these 5 days do the exercises
 in Day 1,2,3 as rotatory