Base your workout around benchpressing, sqauts and dead lifts. Then add in cardio and othe exercises. Do all major activities on low reps for 3 sets Monday-chest, benchpress, dumbell press, push-ups Tuesday- legs, sqauts, lunges, explosive sqauts, calve raises Wednesday-cardio Thursday-lower back/arms, bicep curls, dead lifts, rows Friday- cardio Saturday- combine, benchpress, sqauts and deadlifts Sunday-rest You should do at least 40pushups and sit-ups every day on top of this. And make sure that if you find it to easy up the work load. No Pain No Gain.