Creeker i currently jog in the mornings and run 0 yard Sprints in the evening. My weightlifting workout consists of 4 sets of 6 on bench press, 4 sets of 12 on bar curls, 20 on each arm on hammer curls, 20 on each arm 1 arm rows , 3 sets of 5 both arm rows, 3 sets of 10 hang cleans and 3 sets of...