1st session: Chest + Triceps + Back :
حرکت تعداد
Smith Machine Incline Bench Press 4×10
Dumbbell Chest Bench Press + Dumbbell Chest Flyes 4×(10+10)
Downward Cable Crossover 4×12
Triceps push down 4×12
Seated Overhead Barbell Triceps Extension 4×10
Bench Dips 4×max
Underhand Cable Pulldowns 4×12
back single dummbell 4×12
2nd session: Shoulder + Biceps :
حرکت تعداد
Standing Low-Pulley Deltoid Raise 4×12
Seated barbell shoulder press front face + front shoulder raise 4×(12+12)
Arnold Dumbbell Press 4×10
bent raise shoulder 4×12
biceps dumbbell curl 4×10
Biceps Barbell Curl 4×10
concentration curl 4×12
3rd session: Quads + Hamstrings :
حرکت تعداد
Smith Machine Squat 4×12
Smith Machine Squat wide stance + pile 4×(15+15)
lunges with dumbbell 4×15
stiff leg dead lift 4×15
hamstring with dumbbell 4×15
Abs :
حرکت تعداد
abdomen cable crunch 4×25
abs plank 4×max
توضیحات : 
-3 days continuously training and 4th day rest 
-At end of each session 30 min stationary bike with heart rate between 110-140
-3 days per week after weight training and before cardio you should do Abs exercises 
-Weights must be heaviest weight that you are able do the Reps correctly , if you train with light weight
 and without pressure to muscles so your muscle will not grow. Also do not use too heavy weights.