first training session :
حرکت تعداد
Incline Chest Dumbbell Press + Incline Chest Dumbbell Flyes 4×(10+10)
Upward Cable Cross Over 4×15
Smith Machine Incline Bench Press + Butterfly 4×(12+12)
Dumbbell One Arm Triceps Extension 4×12
Incline Barbell Triceps Extension 4×10
Triceps push down 4×12
push up narrow grip 3×max
second training session :
حرکت تعداد
Wide-Grip Lat Pulldown front of face 4×12
Underhand Cable Pulldowns 4×12
T-Bar Row wide grip 4×12
back single dummbell 4×12
Alternate Incline Dumbbell Curl 4×10
Barbell Preacher Curl + Seated Close-Grip Concentration Barbell Curl 4×(12+12)
concentration curl 4×15
Third training session :
حرکت تعداد
Standing Low-Pulley Deltoid Raise 4×10
Seated barbell shoulder press front face + front shoulder raise 4×(12+12)
Arnold Dumbbell Press 4×12
Reverse Butterfly 4×15
Dumbbell Shrug 4×15
Smith Machine Incline Bench Press + Butterfly 4×(12+12)
Upward Cable Cross Over 4×15
Fourth training session :
حرکت تعداد
Leg Extensions 4×12
Smith Machine Squat wide stance + Leg Extensions 4×(15+15)
leg press machine 4×12
lunges with dumbbell 4×15
Lying Leg Curls 4×12
single leg curl 4×15
Calf Press On The Leg Press Machine 4×25
abdomen :
حرکت تعداد
abdomen cable crunch 4×25
Decline Oblique Crunch 4×25
seated waist twist 4×50
توضیحات : 
-5 days per week go to gym and train with 4 above programs circular
-It is better to rest one 2 days per week but with 2-3 days between them: for example everyday go to gym except Friday and Tuesday
-3 days per week at the end of training do the abdominal workouts
-After all training session(at the end) go for 30 min bike with hear rate more than 110-120