-You have 3 different training programs (session number 1 and 2 and 3) and you should go to gym 5 days per week and exercise rotatory with those 3 different programs.
-3 days per week at the end of the training sessions, you should do the Abs exercises 
-at the end of training session number 1 and 2 (not number three or leg day) you should do 20 min treadmill with heart rate over 110 
- The weights must be not too much heavy and also not too much light, you must chose weight that be able to do the reps according what I write in your program