-5 days per week training with above three programs (circular) 
-3 days per week at the end of session, do Abs workout
-every session at the end do the cross training (elliptical) with hear rate
more than 110
-before exercise consult with cardiologist to be sure do not have any hear problem
-use the weights as much as you can do the exercises correctly, anytime you feel
it is heavy, use the lighter weight in next set