Getting fit with SwordsMaster

[Strike For The South]

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.

Oh me oh my. This workout needs to be scrapped and burned. You will gain nothing doing that.

Here

Here

Here

Here

Please burn this routine and never speak of it again.

Good job on the sleep.