First training session :
حرکت تعداد
Machine Bench Press 3×10
Butterfly 3×10
Triceps push down 3×10
Dumbbell One Arm Triceps Extension 3×10
Wide-Grip Lat Pulldown front of face 3×10
back single dummbell 3×10
biceps dumbbell curl 3×10
Standing Bicep Cable Curl 3×10
Second training session :
حرکت تعداد
shoulder dumbbell press 4×8
Machine Shoulder (Military) Press 4×8
front shoulder raise 4×10
Leg Extensions 4×10
Dumbbell Squat To A Bench 4×10
Plie Dumbbell Squat 4×15
Seated Leg Curl machine 4×10
Abs exercises :
حرکت تعداد
Abdomen crunch machine 4×20
توضیحات : 
- 4 days per week weight training with above programs (2 days with each program)
-For example : Monday and Tuesday program 1 and 2 then Wednesday rest and again Thursday and Friday 
with program 1 and 2 then Saturday and Sunday rest 
- no need for cardio in this program 
- Do the programs under supervision of your coach and if you can not do any of exercises must be replaced
by your coach
-2 days per week at the end of training do Abs exercise