first training session :
حرکت تعداد
Machine Bench Press 4×10
Incline Chest Dumbbell Bench With Palms Facing In 4×10
Downward Cable Crossover 4×12
Triceps Pushdown - Rope Attachment 4×12
seated one dumbbell overhead triceps extension with two hands 4×12
Triceps with Dip Machine 3×18
V-Bar Pulldown 4×15
wide grip seated cable row 4×15
Second training session :
حرکت تعداد
Seated Side Lateral Raise 4×10
Machine Shoulder (Military) Press + Arnold Dumbbell Press 4×(10+10)
Reverse Butterfly 4×12
biceps dumbbell curl 4×8
Seated Close-Grip Concentration Barbell Curl 4×10
Third training session :
حرکت تعداد
Leg Extensions 4×15
leg press machine + dumbbell single squat 4×(15+15)
Barbell Side Split Squat 4×15
Thigh Adductor with machine 4×20
Seated Leg Curl machine 4×12
Glute cable kick backs with multi hip machine 4×15
Abs exercises :
حرکت تعداد
abdomen cable crunch 4×20
abs plank 3×max
توضیحات : 
-3 days training and one day rest with above 3 programs 
-2-3 days per week Abs exercises at the end of training 
-at the end of all training session do 30 min cardio (Bike or Treadmill or Elliptical) with heart rate between 110 to 130  
-4 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