first training session :

حرکت	تعداد
Incline Chest Dumbbell Flyes	3×10
Incline Machine Bench Press	3×10
Triceps push down	3×12
Dumbbell One Arm Triceps Extension	3×12
Cable One Arm Tricep Extension(reverse grip)	3×12
Underhand Cable Pulldowns	3×12
Elevated Cable Rows	3×12

Second training session :

حرکت	تعداد
Standing Low-Pulley Deltoid Raise	3×10
Seated barbell shoulder press front face	4×10
shoulder press palm in	4×10
front shoulder raise	4×10
biceps dumbbell curl	3×10
One Arm Dumbbell Preacher Curl	3×12

Third training session :

حرکت	تعداد
Leg Extensions	4×12
Hack Squat + dumbbell single squat	4×(12+12)
Thigh Adductor with machine	4×20
Lying Leg Curls	4×12
Glute cable kick backs with multi hip machine	4×12
seated calf raise machine	3×15

Abs exercises :

حرکت	تعداد
Abdomen crunch machine	3×20
seated waist twist	3×50

توضیحات :

-5 days per week training with above 3 programs rotationally and 2 days REST (not continuous days)
-َََ After each training 25 min cardio (treadmill or elliptical) 
-2-3 days per week abs exercises  
-Your heart rate in cardio exercises must be between 100-130
-Try to use the heaviest weight that you can do mentioned reps, then for the next set if you can do with same weight 
do it otherwise make it little lighter, and if you feel it was light so for next set make it little heavier