he started doing push ups early on- then started to add weights in a back pack. in the end was doing them with 20kg on his back! he benches 47kg- does 10, then 7, then 4 sets of 3-4. on the last 2 sets he does drop sets (I help him extend, then he drops slooowly). he is wirey, but great muscle definition- has stretch marks on the junction between the front of his shoulders and his pectoral. gettng a nice set of pecs too, for his build... bench is the only one im doing, heard that doing an excecise that uses the most muscle groups will burn the most fat. I do them every 2 days.