1: Chest + Triceps + Back + Abs :
حرکت تعداد
Machine Bench Press 3×12
Incline Chest Dumbbell Press 3×12
Cable Rope Overhead Tricep Extension 3×15
Kneeling Cable Concentration Triceps Extension 3×15
Wide-Grip Lat Pulldown front of face 3×15
Underhand Cable Pulldowns 3×15
abs plank 3×max
seated waist twist 3×80
2: Shoulder + Biceps + Abs :
حرکت تعداد
Seated Side Lateral Raise 4×12
Machine Shoulder (Military) Press 4×10
shoulder dumbbell press 4×10
front shoulder raise 3×15
biceps dumbbell curl 3×15
Standing One-Arm Cable Curl 3×15
abs plank 3×max
seated waist twist 3×80
3: Quads + Hamstrings + Glutes :
حرکت تعداد
Leg Extensions 3×15
dumbbell single squat 3×15
Plie Dumbbell Squat 3×15
Seated Leg Curl machine 3×15
Glute cable kick backs with cable 4×15
glute bridge with dumbbell 4×15
توضیحات : 
-5 days per week training with programs number 1,2,3 and the 4th day should be rest.
-3 days per week you must start your gym with Cardio (45 min before Iftar) then in Iftar time have 
  your Whey protein and then continue with weight training
- Days that you do not have Cardio, you must have Whey protein in Iftar then start weight training 
-The most important part of your exercise is Cardio for fat burning
-The most important part for your body shape and muscle toning is Weigh Training 
-Please do your Gym very seriously if you want to see a good results
-The speed when you have Cardio must be as fast as your heart rate be between 100-130 
-Do not use heavy weight and also do not use light weight, select your weight to the heaviest
   that you are able to do the Reps which I mentioned correctly