-5 days per week do exercise with above 3 programs( Day 1,2,3)
-2 days per week do Abs exercises at the end of training
-Do not go cardio in this program
-All the weight must be selected in a way that you can do all the reps and sets properly 
-If you feel weights are heavy, do it lighter for next set
- 2 days per week must be rest ( better not continuing days)