first training session :
حرکت تعداد
Machine Bench Press 4×10
Incline Chest Dumbbell Press 4×12
Triceps Pushdown - Rope Attachment 4×15
Seated Overhead Barbell Triceps Extension 4×10
Triceps with Dip Machine 3×15
Underhand Cable Pulldowns 4×15
wide grip seated cable row 4×15
Second training session :
حرکت تعداد
Standing Low-Pulley Deltoid Raise 4×10
Machine Shoulder (Military) Press + front shoulder raise 4×(10+10)
Dumbbell Shrug 3×15
biceps dumbbell curl 4×10
One Arm Dumbbell Preacher Curl 4×10
Third training session :
حرکت تعداد
Leg Extensions 4×15
leg press machine 4×10
dumbbell single squat 4×15
bulghari squat 4×15
Thigh Abductor with machine 4×25
Lying Leg Curls 4×10
stiff leg dead lift 4×15
Glute cable kick backs with cable 4×15
Abs exercises :
حرکت تعداد
Abdomen crunch machine 4×20
abs plank 4×max
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 30 min 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