Training session number one :
حرکت تعداد
Incline Chest Dumbbell Press 3×12
Butterfly 3×15
Cable Rope Overhead Tricep Extension 3×15
Dumbbell One Arm Triceps Extension 3×15
Wide-Grip Lat Pulldown front of face 3×12
back single dummbell 3×15
Standing Bicep Cable Curl 3×15
Standing One-Arm Cable Curl 3×15
Training session number two :
حرکت تعداد
lat shoulder raise 3×12
shoulder dumbbell press 3×12
front shoulder raise 3×12
Leg Extensions 3×18
Plie Dumbbell Squat 3×20
Thigh Abductor with machine 3×20
Lying Leg Curls 3×15
glute bridge with dumbbell 4×15
abdomen exercises for end of each training day :
حرکت تعداد
Abdomen crunch machine 3×20
abdomen cable crunch 3×20
توضیحات : 
- 3 days per week workout with above exercises, it means with training session 1&2 , three days per week as rotation in each day
- 3 days per week just cardio which I write in other paper
- 3 days per week you should do the abs workout( you can do the abs at the end of training session number 1&2 or you can do it at the end of cardio exercises)