First training session: :
حرکت تعداد
Incline Chest Dumbbell Press 4×10
Smith Machine Bench Press + Dumbbell Chest Flyes 4×(12+12)
decline push up 3×max
Dumbbell One Arm Triceps Extension 4×10
Triceps Pushdown - Rope Attachment 4×12
Triceps with Dip Machine 4×12
Underhand Cable Pulldowns 4×12
Hammerstrength Iso Row 4×12
back single dummbell 4×12
Second training session: :
حرکت تعداد
Standing Low-Pulley Deltoid Raise 4×10
Smith Machine Overhead Shoulder Press + Arnold Dumbbell Press 4×(10+10)
bent raise shoulder 4×12
band shoulder press 4×12
Reverse Butterfly 4×12
Alternate Incline Dumbbell Curl 4×10
Biceps Barbell Curl 4×10
One Arm Dumbbell Preacher Curl 4×15
:
حرکت تعداد
Leg Extensions 4×15
leg press machine 4×12
lunges with dumbbell 4×15
Thigh Adductor with machine 3×25
Standing Leg Curl 4×12
seated calf raise machine 3×20
توضیحات : 
-5 days per week at night training( All weight training with above programs)
-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