First training session :
حرکت تعداد
Machine Bench Press 3×10
Incline Chest Dumbbell Flyes 3×10
seated one dumbbell overhead triceps extension with two hands 3×10
Dumbbell One Arm Triceps Extension 3×10
V-Bar Pulldown 3×10
back single dummbell 3×10
biceps dumbbell curl 3×10
Standing One-Arm Cable Curl 3×10
Second training session :
حرکت تعداد
lat shoulder raise 3×10
shoulder dumbbell press 3×10
front shoulder raise 3×10
Leg Extensions 3×10
pile 3×15
lunges with dumbbell 3×12
Seated Leg Curl machine 3×12
Glute cable kick backs with multi hip machine 4×15
Abs exercises :
حرکت تعداد
Abdomen crunch machine 4×20
توضیحات : 
- 4 days per week training: 2 days with first session program and 2 days with second session 
program
- 3 days per week Abs exercises at the end of training
-No need for cardio in this program
-select the weight as much as you can do the reps I mentioned
-Do not use very heavy or very light weights, you must feel some pressure on muscles 
-the first 2 or 3 sessions do light weights and little by little your power growing