Q: hi mike, i would like to tone and maintain my body, how many sets and how many reps should i do, plus how heavy should i be carrying?

A: Check out my weight training -- you should find all the answers there. Remember that there's no such thing as 'heavy' -- only 'heavy for you'. You'll need to pick out weights for every exercise that are 'heavy for you' -- that you can only lift 12 times or so before needing a break. As you get stronger you'll need to keep increasing those weights to keep it under 12 reps per set or so.