first training session :
حرکت تعداد
Smith Machine Incline Bench Press 3×10
Upward Cable Cross Over 3×15
Triceps Pushdown - Rope Attachment 3×12
seated one dumbbell overhead triceps extension with two hands 3×12
triceps dumbbell to ear 3×12
V-Bar Pulldown 3×12
back single dummbell 3×12
Second training session :
حرکت تعداد
Seated Side Lateral Raise 4×10
Reverse Butterfly 3×15
Reverse Butterfly + front shoulder raise 3×(12+12)
biceps dumbbell curl 3×10
Biceps Barbell Curl 3×10
Third training session :
حرکت تعداد
Leg Extensions 4×12
Smith Machine Squat wide stance + pile 4×(15+15)
lunges with dumbbell 4×15
Lying Leg Curls 4×12
Glute cable kick backs with cable 4×12
seated calf raise machine 3×15
Abs exercises :
حرکت تعداد
cable seated crunch 3×25
seated waist twist 3×50
توضیحات : 
-5 days per week training with above 3 programs rotationally and 2 days REST (not continuous days)
or every 3 days training one day rest 
-2-3 days per week abs exercises  
-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