-5 days per week training with above 3 programs rotationally and 2 days REST (not continuous days)
or every 3 days training one day rest 
-2-3 days per week abs exercises  
-Try to use the heaviest weight that you can do mentioned reps, then for the next set if you can do with same weight 
do it otherwise make it little lighter, and if you feel it was light so for next set make it little heavier