first training session :
حرکت تعداد
Machine Bench Press 3×15
Incline Chest Dumbbell Press 3×15
Dumbbell One Arm Triceps Extension 3×12
Triceps push down 3×12
Hammerstrength Iso Row 3×15
back single dummbell 3×15
biceps dumbbell curl 3×12
Standing Bicep Cable Curl 3×12
second training session :
حرکت تعداد
shoulder dumbbell press 3×12
lat shoulder raise 3×12
front shoulder raise 3×12
Leg Extensions 3×15
pile 3×15
leg press machine 3×12
Seated Leg Curl machine 3×15
abdomen exercises for end of each training day :
حرکت تعداد
Abdomen crunch machine 4×20
seated waist twist 4×50
توضیحات : 
-3 days per week, exercise with first and second training sessions and at the end
do the abs exercises
-2 days per week: 20 min bikes + 20 min elliptical + 20 min bike (total 60 min)
-for bike and elliptical, start from 10 min from each and every session increase 5 min
to reach to 20 min for each
-you should go to gym 5 days per week