He did 3 sets per exercise - 15 reps per set with weight that would make the last one go to failure, and more reps when doing bodyweight exercises.
Short rest time - 60 seconds between each set.
Monday – Chest
75 push ups
bench press – 25, 15, 8 rep
pec deck machine
Tuesday – Back
25 pull ups
lat pull downs
t bar rows
Wednesday – Shoulders
Thursday – Biceps & Triceps
preacher curl machine
ez curls cable
Friday – Cardio
Saturday – Cardio
Sunday – Rest
Now the most important part - diet. He followed a very strict, healthy diet - eating 6 times a day, with only supplement being whey protein powder. It looked like this:
Morning snack: canned tuna in wholewheat pita wraps.
Lunch: 2 chicken breasts, with 75-100 grams of brown rice and green vegetables.
Afternoon snack: protein bar or whey protein shake and 1 banana (this was pre-workout time).
Post-workout snack: another whey protein shake and 1 banana.
Supper: grilled fish or chicken, more brown rice, veggies and a large salad.
Bedtime snack: low fat cottage cheese or a casein protein shake.
I recommend to watch this movie, if you already haven't!