first training session :
حرکت تعداد
Incline Machine Bench Press 4×10
Butterfly 4×15
Triceps push down 4×15
Kneeling Cable Triceps Extension 4×15
triceps dumbbell two arms behind the neck 3×15
V-Bar Pulldown 4×15
hammer strength iso row machine wide grip 4×15
Second training session :
حرکت تعداد
shoulder dumbbell press 4×10
lat shoulder raise 4×10
Machine Shoulder (Military) Press 4×10
front shoulder raise 4×12
Dumbbell Shrug 3×15
Standing Bicep Cable Curl 4×10
Biceps Barbell Curl 4×10
Third training session :
حرکت تعداد
Leg Extensions 4×15
Smith Machine Squat wide stance 4×10
Hack Squat 4×12
lunges with dumbbell 4×15
Thigh Adductor with machine 4×25
Lying Leg Curls 4×10
single leg curl 4×15
Glute cable kick backs with multi hip machine 4×15
Abs exercises :
حرکت تعداد
abdomen cable crunch 4×20
seated waist twist 3×50
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 25min cardio (Bike or Treadmill or Elliptical) with heart rate between 110 to 130  
-3 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