First training session :
Exercises Sets & Reps
Machine Bench Press 3×12
Incline Chest Dumbbell Press 3×12
Butterfly 3×15
Triceps push down 3×12
Dumbbell One Arm Triceps Extension 3×12
Triceps with Dip Machine 3×15
Wide-Grip Lat Pulldown front of face 3×15
wide grip seated cable row 3×15
Second training session :
Exercises Sets & Reps
Standing Low-Pulley Deltoid Raise 3×12
Machine Shoulder (Military) Press 3×10
front shoulder raise 3×10
Dumbbell Shrug 3×15
biceps dumbbell curl 3×10
Biceps Barbell Curl 3×10
concentration curl 3×12
Third training session: :
Exercises Sets & Reps
Leg Extensions 3×15
leg press machine 3×15
pile 3×15
Seated Leg Curl machine 3×12
Abs :
Exercises Sets & Reps
cable seated crunch 4×20
abs supine one leg ext 4×20
seated waist twist 3×50
Description : 
-4 days per week Weight Training with above 3 training programs rotationally 
-after each weight training do 25 min stationary bike
-2 days per week only Cardio and Abs with your program
-if you have coach, do not consider this program and listen to your coach but if you 
do not have coach so please do this exercises
-chose the weight according your power and you must do the sets completely and if you see
next set you can do with same weights do the same otherwise little reduce it