First training session :
Exercises Sets & Reps
Smith Machine Incline Bench Press 3×12
Incline Chest Dumbbell Flyes 3×12
Triceps push down 3×12
Triceps with Dip Machine 3×12
V-Bar Pulldown 3×12
Elevated Cable Rows 3×12
biceps dumbbell curl 3×12
Biceps Barbell Curl 3×12
Second training session :
Exercises Sets & Reps
Machine Shoulder (Military) Press 3×12
front shoulder raise 3×12
lat shoulder raise 3×12
Leg Extensions 4×12
Leg Extensions 4×15
pile 4×20
Lying Leg Curls 4×12
single leg curl 4×15
Calf Press On The Leg Press Machine 3×20
Abs exercises :
Exercises Sets & Reps
cable seated crunch 4×20
Description : 
-4 days per week go to gym(2 days with first session training and 2 days with second session) 
-End of each training go for stationary bike 20 min
-3 days per week do abs workout
-Weights as much as you can do the number of sets which I mentioned