First training session :
حرکت تعداد
Machine Bench Press 3×12
Butterfly 3×12
Triceps push down 3×15
Triceps with Dip Machine 3×15
Wide-Grip Lat Pulldown front of face 3×12
Elevated Cable Rows 3×12
biceps dumbbell curl 3×12
Standing One-Arm Cable Curl 3×12
Second training session :
حرکت تعداد
lat shoulder raise 3×10
shoulder dumbbell press 3×10
front shoulder raise 3×10
Leg Extensions 4×15
pile 4×15
Thigh Adductor with machine 4×20
Seated Leg Curl machine 4×12
Glute cable kick backs with cable 4×12
Abs exercises :
حرکت تعداد
Abdomen crunch machine 4×20
seated waist twist 3×50
توضیحات : 
-6 days per week exercise (3 days weight training and 3 days only cardio)
-3 days weight training with programs (first and second training sessions) 
-3 days only cardio and abs training according to program in other page
-in cardio the speed must be as fast as your heart rate be between 100 to 130
-weight training must be with personal trainer according my programs