first session :
حرکت تعداد
Smith Machine Incline Bench Press + Incline Chest Dumbbell Press 4×(10+10)
Smith Machine Bench Press + Butterfly 4×(10+10)
Triceps Pushdown - Rope Attachment 4×10
Seated Overhead Barbell Triceps Extension 4×10
Kneeling Cable Triceps Extension 4×12
Triceps with Dip Machine 4×15
second session :
حرکت تعداد
pull up(behind the neck) 4×max
T-Bar Row wide grip 4×12
wide grip seated cable row 4×12
back single dummbell 4×12
biceps dumbbell curl 4×10
Biceps Barbell Curl + Alternate Incline Dumbbell Curl 4×(12+12)
One Arm Dumbbell Preacher Curl 3×15
third session :
حرکت تعداد
Standing Low-Pulley Deltoid Raise 4×10
Smith Machine Overhead Shoulder Press 4×10
front shoulder raise 4×12
shoulder dumbbell press 4×10
bent raise shoulder 4×12
trap dumbbell + Dumbbell Shrug 4×(12+12)
fourth session :
حرکت تعداد
Leg Extensions 4×12
Smith Machine Squat wide stance + pile 4×(15+15)
Hack Squat 4×10
bulghari squat 3×15
Lying Leg Curls 4×12
Seated Leg Curl machine 4×12
abs :
حرکت تعداد
cable seated crunch 4×20
seated waist twist 3×80
توضیحات : 
-5 days per week go to gym with above exercises
-25 min stationary bike after all training(except leg day)
-Abs exercises 3 days per week at the end of exercises but before cardio 
-This program for 6 weeks