-3 days training and one day rest with above 3 programs 
-2-3 days per week Abs exercises at the end of training 
-at the end of all training session do 30 min cardio (Bike or Treadmill or Elliptical) with heart rate between 110 to 130  
-3 days per week before breakfast jogging 
-all exercises with the maximum weight that you can do the reps correctly and anytime you feel
it is heavy make it lighter for next reps