first training session :

حرکت	تعداد
Butterfly	3×12
Upward Cable Cross Over	3×12
seated one dumbbell overhead triceps extension with two hands	3×12
Triceps Pushdown - Rope Attachment	3×12
Triceps with Dip Machine	3×12
Wide-Grip Lat Pulldown front of face	3×12
Underhand Cable Pulldowns	3×12

Second training session :

حرکت	تعداد
shoulder press palm in	4×10
Smith Machine Overhead Shoulder Press + front shoulder raise	4×(15+15)
Reverse Butterfly	4×12
Alternate Incline Dumbbell Curl	3×10
Biceps Barbell Curl	3×10
One Arm Dumbbell Preacher Curl	3×12

Third training session :

حرکت	تعداد
Leg Extensions	4×12
Smith Machine Squat wide stance + pile	4×(20+20)
Thigh Adductor with machine	4×25
Seated Leg Curl machine	4×12
stiff leg dead lift	4×15
seated calf raise machine	3×15
Glute cable kick backs with cable	4×15

Abs exercises :

حرکت	تعداد
cable seated crunch	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