first training session :
حرکت تعداد
Incline Chest Dumbbell Press 4×10
Machine Bench Press + Dumbbell Chest Flyes 4×(10+10)
Butterfly 4×12
Triceps push down 3×12
seated one dumbbell overhead triceps extension with two hands 3×12
Triceps with Dip Machine 3×12
Hammerstrength Iso Row 3×12
V-Bar Pulldown 3×12
second training session :
حرکت تعداد
Standing Low-Pulley Deltoid Raise 3×12
Machine Shoulder (Military) Press 3×10
bent raise shoulder 3×10
front shoulder raise 3×10
Dumbbell Shrug 3×12
biceps dumbbell curl 3×10
Biceps Barbell Curl 3×10
One Arm Dumbbell Preacher Curl 3×12
Third training session :
حرکت تعداد
Leg Extensions 3×12
leg press machine 3×10
lunges with dumbbell 3×15
Thigh Adductor with machine 3×20
Lying Leg Curls 3×10
single leg curl 3×15
seated calf raise machine 3×20
Abs :
حرکت تعداد
Abdomen crunch machine 4×20
seated waist twist 3×50
توضیحات : 
-5 days per week training in morning with above 3 programs
-End of each session you should go for 35 min treadmill with heart rate between 120-140
-3 days per week do the Abs work outs
-35 min treadmill is very important and must be done completely 
-If you have knee problems, replace the treadmill with stationary bike(normal resistance)