first training session :
حرکت تعداد
Incline Chest Dumbbell Press + Incline Chest Dumbbell Flyes 4×(10+10)
Decline Dumbbell Bench Press 4×10
Smith Machine Bench Press + push up with high foot 4×(10+max)
Dumbbell One Arm Triceps Extension 4×10
Lying Barbell Triceps Press To Forehead + Triceps push down 4×(12+12)
Cable Rope Overhead Tricep Extension 4×12
Cable One Arm Tricep Extension(reverse grip) 3×15
second training session :
حرکت تعداد
Wide-Grip pull downs Behind The Neck 4×12
Elevated Cable Rows 4×12
Hammerstrength Iso Row 4×12
back single dummbell 3×15
Standing Bicep Cable Curl 4×10
Barbell Preacher Curl 4×12
Seated Close-Grip Concentration Barbell Curl 4×12
concentration curl 3×15
Third training session :
حرکت تعداد
lat shoulder raise 4×10
seated barbell shoulder press behind the neck 4×10
Reverse Butterfly 4×15
Arnold Dumbbell Press 4×10
Front Cable Raise 4×12
Barbell Shrug + Dumbbell Shrug 4×(12+12)
Fourth training session :
حرکت تعداد
leg press machine 4×10
Smith Machine Squat wide stance 4×10
Smith Machine Squat (Legs more front) 4×10
lunges with dumbbell 3×15
Lying Leg Curls 4×12
stiff leg dead lift 4×15
توضیحات : 
-5 days per week go to gym with above exercises
-In Ramadan no need for Cardio
-Abs exercises will be sent to you by WhatsApp 
-This program is till end of Ramadan