Program number 1 : :
Exercises Sets & Reps
Triceps push down 3×15
Cable Rope Overhead Tricep Extension 3×15
Underhand Cable Pulldowns 3×20
Wide-Grip Lat Pulldown front of face 3×20
biceps dumbbell curl 3×12
concentration curl 3×12
Program number 2 : :
Exercises Sets & Reps
Machine Shoulder (Military) Press 3×12
front shoulder raise 3×12
Dumbbell Shrug 3×15
Leg Extensions 3×12
pile 3×15
lunges with dumbbell 3×15
Seated Leg Curl machine 3×15
Glute cable kick backs with multi hip machine 4×12
Description : 
-3 days per week only Cardio 
-3 days per week weight training
-your hear rate in Cardio is very important and must be between 110-130