2 is more, you can do whatever program you want, unless you want to become a competitive bodybuilder, there is no need for conforming to someone else's idea of what you should do. I would suggest reading in a decent book - I like Garhammer's Strength Training - and take what you want.
3 is gross overkill.
4 With free weights and gradually increasing the weight form mostly takes care of itself. If it is actually painful, rather than just hard, then don't do it.
5 is actually general enough that I can't criticize, nice change.
6 is also true. On the other hand, relatively light, but long, maintenance workouts every day are useful in burning excess calories.
7 is good if you are trying to "progress", on the other hand it doesn't help much on a maintenance program. The best advice is to simply try to set up a program you can enjoy, then do it. Working out with someone else is generally the best motivator.