Chest + Triceps + Back :
حرکت تعداد
Machine Bench Press 3×10
Butterfly 3×12
Triceps push down 3×12
seated one dumbbell overhead triceps extension with two hands 3×12
Triceps with Dip Machine 3×12
Wide-Grip Lat Pulldown front of face 3×10
hammer strength iso row machine wide grip 3×10
Shoulder + Biceps :
حرکت تعداد
lat shoulder raise 3×10
Machine Shoulder (Military) Press 3×10
Arnold Dumbbell Press 3×10
Dumbbell Shrug 3×12
biceps dumbbell curl 3×10
Biceps Barbell Curl 3×10
Leg (Quads + Hamstrings) :
حرکت تعداد
Leg Extensions 4×12
leg press machine 4×10
Smith Machine Squat wide stance 4×10
stiff leg dead lift 4×12
Calf Press On The Leg Press Machine 3×15
Abs exercise (only 2 days per week) :
حرکت تعداد
cable seated crunch 3×20
seated waist twist 3×50
توضیحات : 
-4 days per week training with above 3 programs rotationally  
-after each training 25 min cardio (treadmill or elliptical) 
-2 days per week abs exercises  
-Your heart rate in cardio exercises must be between 100-130