Chest + Triceps + Back :
حرکت تعداد
Incline Chest Dumbbell Press 4×12
Smith Machine Incline Bench Press + Incline Chest Dumbbell Flyes 4×(12+12)
Triceps push down 4×10
Dumbbell One Arm Triceps Extension 4×10
Triceps with Dip Machine 4×12
Wide-Grip Lat Pulldown front of face 4×12
Elevated Cable Rows 4×12
Shoulder + Biceps :
حرکت تعداد
lat shoulder raise 4×12
Machine Shoulder (Military) Press + front shoulder raise 4×(12+12)
bent raise shoulder 4×12
Dumbbell Shrug 4×12
biceps dumbbell curl 4×10
Biceps Barbell Curl 4×10
One Arm Dumbbell Preacher Curl 4×15
Quads + Hamstrings :
حرکت تعداد
Leg Extensions 4×12
leg press machine 4×12
Hack Squat 4×12
pile 4×18
Lying Leg Curls 4×10
single leg curl 4×15
seated calf raise machine 4×20
Abs :
حرکت تعداد
Abdomen crunch machine 4×20
seated waist twist 4×50
توضیحات : 
-5 days per week training with above three programs (circular) 
-3 days per week before breakfast: Cardio
CARDIO: 20 min treadmill + 20 min elliptical with heart rate over 120 
-3 days per week in morning , do Abs workout
-every session afternoon at the end do the bike for 20 min with hear rate
more than 110
-use the weights as much as you can do the exercises correctly, anytime you feel
it is heavy, use the lighter weight in next set