First training session :
حرکت تعداد
Smith Machine Incline Bench Press + Incline Chest Dumbbell Flyes 4×(12+12)
Smith Machine Bench Press + push up with high foot 4×(10+max)
Incline Chest Dumbbell Bench With Palms Facing In 3×15
Triceps push down 4×12
Seated Overhead Barbell Triceps Extension 4×10
Cable One Arm Tricep Extension(reverse grip) 4×12
V-Bar Pulldown 4×12
hammer strength iso row machine wide grip 4×12
Second training session :
حرکت تعداد
Standing Low-Pulley Deltoid Raise 4×12
Smith Machine Overhead Shoulder Press + front shoulder raise 4×(12+12)
bent raise shoulder 4×12
Dumbbell Shrug 4×15
biceps dumbbell curl 4×10
Barbell Preacher Curl 4×12
hummer dumbbell biceps curl 4×12
Third training session: :
حرکت تعداد
Leg Extensions 4×15
Hack Squat 4×12
Smith Machine Squat wide stance 4×12
lunges with dumbbell 3×15
Lying Leg Curls 4×12
single leg curl 3×15
seated calf raise machine 3×20
Abs :
حرکت تعداد
Abdomen crunch machine 4×25
cable seated crunch 4×25
توضیحات : 
-5 days per week training with above 3 programs
-end of each training 25 min treadmill 
-3 days per week Abs training at end of training and before cardio