first training session :
حرکت تعداد
Machine Bench Press 4×10
Smith Machine Incline Bench Press + incline dumbbell narrow press 4×(12+12)
Butterfly 4×12
Triceps push down 4×12
Lying Barbell Triceps Press To Forehead 4×10
seated one dumbbell overhead triceps extension with two hands 4×12
Cable Incline Triceps Extension 4×15
Calf Press On The Leg Press Machine 4×20
seated calf raise machine 4×20
second training session :
حرکت تعداد
Wide-Grip Lat Pulldown front of face 4×12
Elevated Cable Rows 4×12
hammer strength iso row machine wide grip 4×12
biceps dumbbell curl 4×10
Barbell Preacher Curl 4×12
Standing Bicep Cable Curl 4×12
concentration curl 4×15
Third training session :
حرکت تعداد
Standing Low-Pulley Deltoid Raise 4×12
Seated barbell shoulder press front face 4×10
front shoulder raise 4×12
Arnold Dumbbell Press 4×10
bent raise shoulder 4×12
Barbell Shrug 4×12
Smith Machine Incline Bench Press + incline dumbbell narrow press 5×(12+12)
Calf Press On The Leg Press Machine 4×20
seated calf raise machine 4×20
abs :
حرکت تعداد
Abdomen crunch machine 4×20
cable seated crunch 4×20
seated waist twist 3×80
توضیحات : 
-5 days per week go to gym and train with training programs session 1 & 2 & 3 rotatory 
-Leg training is up to you and do it every 10-12 days one time
-3 days before breakfast go for cardio: 30 min bikes + 30 min Treadmill 
-after training session 1 & 2 & 3 each time 30 min elliptical (cross training)
-3 days per week abs work out at the end of training or at the first of training
-Always, day after training session 3 must be rest day