-you should go gym 5 days per week, and 2 days per week you need rest
-5 days per week do training with above 4 training sessions as circular 
-3 day per week do abdomen exercises at the end of training (2 of exercises I put here in your program and for one more please remind me to send you the pic separately)
-5 days per week at the end of training(end of exercises & abdomens) go for Cardio each day 30 min treadmill or Elliptical with heart rate between 110 to 130