first training session :
Exercises Sets & Reps
Incline Machine Bench Press 4×10
Incline Chest Dumbbell Flyes 4×10
Butterfly 3×15
Cable Rope Overhead Tricep Extension 4×15
Kneeling Cable Concentration Triceps Extension 4×15
Cable One Arm Tricep Extension(reverse grip) 3×18
Underhand Cable Pulldowns 4×15
back single dummbell 4×15
Second training session :
Exercises Sets & Reps
shoulder dumbbell press 4×10
Machine Shoulder (Military) Press + front shoulder raise 4×(10+10)
shoulder press palm in 4×12
biceps dumbbell curl 4×10
Biceps Barbell Curl 4×10
Third training session :
Exercises Sets & Reps
Leg Extensions 4×15
Hack Squat 4×12
Smith Machine Squat wide stance 4×12
lunges with dumbbell 4×15
Thigh Adductor with machine 4×20
Lying Leg Curls 4×10
single leg curl 3×15
glute bridge with dumbbell 4×15
Abs exercises :
Exercises Sets & Reps
Abdomen crunch machine 4×20
seated waist twist 3×50
Description : 
-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