First training session :
حرکت تعداد
Incline Chest Dumbbell Press 3×10
Machine Bench Press 3×10
Triceps push down 3×10
Cable One Arm Tricep Extension(reverse grip) 3×10
V-Bar Pulldown 3×12
wide grip seated cable row 3×12
biceps dumbbell curl 3×10
concentration curl 3×10
Second training session :
حرکت تعداد
shoulder dumbbell press 4×10
lat shoulder raise 4×10
Dumbbell Shrug 4×12
leg press machine 3×12
Leg Extensions 3×12
Thigh Adductor with machine 3×20
Seated Leg Curl machine 4×12
Abs exercises :
حرکت تعداد
seated waist twist 3×80
توضیحات : 
-4 days per week exercise with above two programs(2 days with each per week)
-2 days per week Abs Twist at end of exercises
-4 days per week(end of each session) 25 min treadmill or stationary bike or elliptical) with heart rate
between 100-130 
-all exercises with the maximum weight that you can do the reps correctly and anytime you feel
it is heavy make it lighter for next reps