Training session number one :

حرکت	تعداد
Incline Machine Bench Press	4×10
Smith Machine Bench Press + chest flyes	4×(10+10)
Downward Cable Crossover	3×15
Triceps push down	4×10
triceps dumbbell two arms behind the neck + Triceps with Dip Machine	4×(10+10)
Cable One Arm Tricep Extension(reverse grip)	4×12
Wide-Grip Lat Pulldown front of face	4×10
back single dummbell	4×10

Training session number two :

حرکت	تعداد
Standing Low-Pulley Deltoid Raise	4×10
shoulder dumbbell press	4×10
Machine Shoulder (Military) Press + front shoulder raise	4×(10+10)
Dumbbell Shrug	4×12
biceps dumbbell curl	4×8
Biceps Barbell Curl	4×10
One Arm Dumbbell Preacher Curl	3×12

Training session number three :

حرکت	تعداد
Leg Extensions	4×10
leg press machine	4×10
Thigh Adductor with machine + Plie Dumbbell Squat	4×(20+20)
lunges with dumbbell	4×12
Lying Leg Curls	4×10
single leg curl	4×15
seated calf raise machine	3×20

abs :

حرکت	تعداد
Abdomen crunch machine	4×20
seated waist twist	3×80

توضیحات :

-You have 3 different training programs (session number 1 and 2 and 3) and you should go to gym 5 days per week and exercise rotatory with those 3 different programs.
-3 days per week at the end of the training sessions, you should do the Abs exercises 
-at the end of training session number 1 and 2 (not number three or leg day) you should do 20 min treadmill with heart rate over 110 
- The weights must be not too much heavy and also not too much light, you must chose weight that be able to do the reps according what I write in your program