Training session number one :
Exercises Sets & Reps
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 :
Exercises Sets & Reps
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 :
Exercises Sets & Reps
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 :
Exercises Sets & Reps
Abdomen crunch machine 4×20
seated waist twist 3×80
Description :
-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