first training session :
Exercises Sets & Reps
Incline Chest Dumbbell Press 3×12
Machine Bench Press + Dumbbell Chest Flyes 3×(12+12)
Triceps push down 3×12
Seated Overhead Barbell Triceps Extension 3×10
Dumbbell One Arm Triceps Extension 3×12
Wide-Grip pull downs Behind The Neck 3×12
Elevated Cable Rows 3×12
second training session :
Exercises Sets & Reps
Standing Low-Pulley Deltoid Raise 3×12
Seated barbell shoulder press front face 3×10
front shoulder raise 3×10
shoulder dumbbell press 3×10
bent raise shoulder 3×12
Dumbbell Shrug 3×12
biceps dumbbell curl 3×10
Biceps Barbell Curl 3×10
One Arm Dumbbell Preacher Curl 3×15
Third training session :
Exercises Sets & Reps
Leg Extensions 3×12
Hack Squat 3×10
Smith Machine Squat wide stance 3×10
lunges with dumbbell 3×15
Lying Leg Curls 4×15
seated calf raise machine 3×20
Abs workout :
Exercises Sets & Reps
Abdomen crunch machine 4×20
seated waist twist 4×80
Description : 
-5 days per week go gym with above 3 programs (rotatory) 
-5 days per week 40 min before Iftar go for jogging
-In jogging your hear rate must be over 110
-3 days per week at the end of training, do the Abs workouts