Weight Training No1 :
Exercises Sets & Reps
Incline Chest Dumbbell Press 3×12
Smith Machine Bench Press + Dumbbell Chest Flyes 3×(12+12)
Butterfly 3×15
Triceps push down 4×10
triceps with one dumbbell behind neck 4×10
Triceps with Dip Machine 4×12
Wide-Grip Lat Pulldown front of face 3×12
Elevated Cable Rows 3×12
Weight Training No2 :
Exercises Sets & Reps
Standing Low-Pulley Deltoid Raise 3×10
Machine Shoulder (Military) Press 3×10
front shoulder raise 3×12
Reverse Butterfly 3×12
Dumbbell Shrug 3×15
biceps dumbbell curl 4×10
Biceps Barbell Curl 4×10
One Arm Dumbbell Preacher Curl 4×12
Weight Training No3 :
Exercises Sets & Reps
Leg Extensions 3×15
leg press machine 3×12
pile 3×15
Dumbbell Squat To A Bench 3×15
Lying Leg Curls 4×12
seated calf raise machine 3×20
Description : 
- 4 days per week in afternoon training with "Weight Training Programs No1,2,3"
- 2 days per week in afternoon Cardio : treadmill + stationary bike + cross training(elliptical)
- 4 days per week in morning before breakfast Cardio : treadmill + cross training(elliptical)
- Your heart rate in cardio should be above 120 and less than 140