first training session :
حرکت تعداد
Incline Chest Dumbbell Flyes 3×10
Butterfly(lower the chair to the end) 3×10
Dumbbell One Arm Triceps Extension 3×15
Triceps with Dip Machine 3×15
Cable One Arm Tricep Extension(reverse grip) 3×15
Underhand Cable Pulldowns 3×15
back single dummbell 3×15
Second training session :
حرکت تعداد
Standing Low-Pulley Deltoid Raise 4×10
Machine Shoulder (Military) Press 4×10
front shoulder raise 4×12
Biceps Barbell Curl 3×10
One Arm Dumbbell Preacher Curl 3×15
Third training session :
حرکت تعداد
Leg Extensions 4×12
Hack Squat 4×12
lunges with dumbbell 3×15
Thigh Adductor with machine 3×25
Lying Leg Curls 4×12
Glute cable kick backs with cable 4×15
Abs exercise (only 3 days per week) :
حرکت تعداد
Abdomen crunch machine 3×20
توضیحات : 
-5 days per week exercise with above 3 programs 
-2-3 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 
-5 days per week before breakfast jogging 
-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