first training session :
حرکت تعداد
Incline Machine Bench Press 4×10
Smith Machine Incline Bench Press 4×10
Incline Chest Dumbbell Flyes 4×12
Triceps push down 4×12
triceps with one dumbbell behind neck 4×12
Bench Dips 4×max
T-Bar Row wide grip 4×12
back single dummbell 4×12
second training session :
حرکت تعداد
Seated Side Lateral Raise 4×10
Smith Machine Overhead Shoulder Press 4×10
front shoulder raise 4×10
Dumbbell Shrug 4×12
biceps dumbbell curl 4×10
Biceps Barbell Curl 4×10
One Arm Dumbbell Preacher Curl 4×12
third training session :
حرکت تعداد
Leg Extensions 4×12
Smith Machine Squat 4×10
pile 4×20
lunges with dumbbell 4×15
Seated Leg Curl machine 4×12
stiff leg dead lift 4×15
seated calf raise machine 4×15
abs workouts for 3 days per week :
حرکت تعداد
cable seated crunch 4×25
abs plank 4×max
seated waist twist 3×30
توضیحات : 
 5 days per week training with above 3 programs and 2 days per week rest. it is better to have rest on Friday and Tuesday. 
After each training session you should have 25 min walking on treadmill.
Also 3 days per week after training and before walking you should do abs workouts.
I prepared the exercises to be done in your gym and also you can go to outside gym so it depends on you