First training session: :
حرکت تعداد
Machine Bench Press 4×10
Smith Machine Incline Bench Press 4×10
Downward Cable Crossover 4×12
Triceps push down 4×10
Seated Overhead Barbell Triceps Extension 4×12
Lying Dumbbell Tricep Extension 4×12
Wide-Grip Lat Pulldown front of face 4×12
Elevated Cable Rows 4×12
back single dummbell 4×12
Second training session: :
حرکت تعداد
Standing Low-Pulley Deltoid Raise 4×10
Machine Shoulder (Military) Press + front shoulder raise 4×(10+10)
shoulder dumbbell press 4×12
concentration curl 4×15
biceps dumbbell curl 4×10
Barbell Preacher Curl 4×10
Third training session: :
حرکت تعداد
Leg Extensions 4×15
Hack Squat 4×12
Plie Dumbbell Squat 4×15
lunges with dumbbell 3×25
Lying Leg Curls 5×12
seated calf raise machine 3×20
توضیحات : 
-5 days per week at night training( All weight training with above programs)
-In Ramadan no need for Cardio but do the exercises little fast, rest between sets less than 40 sec and between exercises less than 1 min
-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