First weight training session :
حرکت تعداد
Incline Chest Dumbbell Flyes 3×12
Downward Cable Crossover 3×12
Dumbbell One Arm Triceps Extension 3×12
Cable One Arm Tricep Extension(reverse grip) 3×12
Underhand Cable Pulldowns 3×15
Elevated Cable Rows 3×15
biceps dumbbell curl 3×12
concentration curl 3×12
Second weight training session :
حرکت تعداد
lat shoulder raise 3×10
shoulder dumbbell press 3×10
Dumbbell Shrug 3×10
leg press machine 3×10
pile 3×15
Thigh Abductor with machine 3×20
Seated Leg Curl machine 3×10
Glute cable kick backs with multi hip machine 4×12
Glute cable kick backs with cable 4×12
توضیحات : 
-6 days per week exercise *( 3 days Group Exercise + 3 days Weight Training)*
-3 days per week Weight training with programs above
-No need for Cardio in this program
-Weight training is better to be with a personal trainer
-Chose the weight as much as you be able to do the sets completely with little pressure
  so if you do not feel pressure means weight are light and if you feel too much pressure
  means its very heavy, so select the weight according to your power with little pressure
  normally the day after training of each muscle you must feel some pain in that muscle in your body