first training session :
حرکت تعداد
Incline Chest Dumbbell Press 4×10
Smith Machine Bench Press 4×10
Butterfly 4×12
push up with high foot 3×max
Dumbbell One Arm Triceps Extension 4×10
Triceps push down 4×10
Triceps with Dip Machine 4×12
second training session :
حرکت تعداد
Wide-Grip Lat Pulldown front of face 4×10
Hammerstrength Iso Row 4×10
back single dummbell 4×10
biceps dumbbell curl 4×8
Biceps Barbell Curl 4×10
Standing Bicep Cable Curl 4×10
hummer dumbbell biceps curl 3×12
Third training session :
حرکت تعداد
Standing Low-Pulley Deltoid Raise 4×10
Machine Shoulder (Military) Press 4×10
shoulder dumbbell press 4×10
front shoulder raise 4×10
Dumbbell Shrug 4×12
trap dumbbell 4×12
Fourth training session :
حرکت تعداد
Leg Extensions 4×12
leg press machine 4×10
lunges with dumbbell 4×12
Thigh Adductor with machine 4×15
Lying Leg Curls 4×10
single leg curl 3×12
seated calf raise machine 3×20
Abs :
حرکت تعداد
Abdomen crunch machine 4×20
توضیحات : 
- 4 days go to gym, then 1 day rest
- 1st day with first training session, 2nd day with second training session, 3rd day with
third training session, 4th day with fourth training session, and 5th day is REST, again repeat
- no need for cardio in this program
- 2 days per week at the end of training, do the abs workout 
- Do not forget that most important factor is your diet and then workout