1st session: Chest + Triceps + Back +Biceps :
حرکت تعداد
Incline Chest Dumbbell Flyes 3×12
Dumbbell Chest Bench Press 3×12
Dumbbell One Arm Triceps Extension 3×12
Cable One Arm Tricep Extension(reverse grip) 3×12
Underhand Cable Pulldowns 3×15
Elevated Cable Rows 3×15
biceps dumbbell curl 3×12
Standing One-Arm Cable Curl 3×12
2nd session: Shoulder + Legs :
حرکت تعداد
lat shoulder raise 3×12
shoulder dumbbell press 3×12
front shoulder raise 3×12
Leg Extensions 4×15
pile 4×15
Thigh Adductor with machine 4×25
Lying Leg Curls 4×15
Glute cable kick backs with cable 4×15
Abs exercises :
حرکت تعداد
Abdomen crunch machine 3×20
seated waist twist 3×50
توضیحات : 
-5 days per week training (3 days weight training with above programs and 2 days only cardio)
-2 days only Cardio (30 min elliptical + 30 min bike) plus Abs exercises at the end
-3 days par week with programs 1st and 2nd training sessions 
-Your heart rate in cardio exercises must be between 100-130