Perform 10 -15 reps, 6 sets for large muscles like the chest and generally 6 to 8 reps, 5 sets for smaller muscles like the arms.

End with a cool down by slow running on treadmill.

Tuesday/Thursday/Saturday

Cardio and abs exercises are also important and this is what he does in these 3 days and Sunday is meant for just cardio.

1. He starts with running on a treadmill for 15 minutes.
2. Next, he does a abs circuit with crunches, reverse crunches, back extensions and side planks. These are done 25 time each in a circuit. Do 3 circuit with a gap of 5 minutes in each circuit.
3. Next comes the sit-ups, as already told he does 1000 times.
4. He does cardio for 1 hour.