My workout looks like this

15 minutes on the treadmill, 10% speed (basically a run, not a lazy jog)
5 sets of bench press, 30kgs, 10 reps each
Laterall pull down - 3 sets of 12, 40kgs
Seated low row - 40kgs, 3 sets of 10
Quadriceps workout - 60kgs, 3 sets of 10
Harmstring workout - 50kgs, 3 sets of 10
Ball jumps (for basketball) - 5 sets of 100
Crunch - 4 sets of 25
Press ups - 5 sets of 15

That's my workout, each gym session.

I'm getting 8 hours of sleep a night.