Training session number one :
حرکت تعداد
Machine Bench Press 4×10
Butterfly 4×10
Triceps push down 4×10
Triceps with Dip Machine 4×12
Wide-Grip Lat Pulldown front of face 4×10
Elevated Cable Rows 4×10
biceps dumbbell curl 4×10
Biceps Barbell Curl 4×10
Training session number two :
حرکت تعداد
Standing Low-Pulley Deltoid Raise 4×10
Machine Shoulder (Military) Press 4×10
front shoulder raise 4×10
Dumbbell Shrug 4×12
Leg Extensions 4×12
leg press machine 4×10
pile 4×15
Lying Leg Curls 4×12
seated calf raise machine 3×20
توضیحات : 
-5 days per week at night training( 3 days weight training with above programs and 2 days
cardio only with program that I wrote in other page)
-3 days per week in morning cardio and abs with program that I wrote in other page
-you should use some weights which you can do the reps completely and do not
go to heavy and also do not go very light
-In cardio exercises your heart rate is very important