first training session :
Exercises Sets & Reps
Smith Machine Incline Bench Press 4×10
Machine Bench Press + chest flyes 4×(12+12)
Downward Cable Crossover 3×15
Triceps push down 4×10
seated one dumbbell overhead triceps extension with two hands 4×10
Cable One Arm Tricep Extension(reverse grip) 3×15
Wide-Grip pull downs Behind The Neck 4×12
Elevated Cable Rows 4×12
second training session :
Exercises Sets & Reps
Standing Low-Pulley Deltoid Raise 4×12
Machine Shoulder (Military) Press + shoulder dumbbell press 4×(10+10)
bent raise shoulder 4×10
Dumbbell Shrug 4×15
biceps dumbbell curl 4×10
Biceps Barbell Curl 4×8
One Arm Dumbbell Preacher Curl 4×12
third training session :
Exercises Sets & Reps
Leg Extensions 4×12
Smith Machine Squat 4×10
lunges with dumbbell 3×15
Thigh Adductor with machine 4×25
Lying Leg Curls 4×10
Seated Leg Curl machine 4×10
seated calf raise machine 3×25
Abs workouts :
Exercises Sets & Reps
Abdomen crunch machine 3×20
cable seated crunch 3×20
seated waist twist 3×100
Description : 
You should go to gym,five days per week  and with 3 different training programs you should train circularly.
At the end of each session you must go for treadmill 20 min and Elliptical 20 min.
3 to 4 days per week at the end of training and before cardio you should do the abs workout