While I've been going to the gym more consistently since the start of the year, I don't think that I've been working out hard enough. So I made a plan ... my plan, but you're welcome to follow along and adapt as you like. The emphasis is on more cardio with 4 days of weight training (2 day split - arms & legs).

Welcome to the 10 WEEK SHAPE UP PLAN

BEFORE PICTURES

Date: Mon., March 8, 2010 - Sat., May 16, 2010.

Goal: 10 Weeks = Legs TIGHT &LEAN :: Stomach ROCK HARD!

THE MASTER PLAN

• MON: Run + Leg Workout + Abs
• TUE: Run + Upper Body (Chest, Triceps & Abs)
• WED: Run + Abs
• THU: Upper Body (Back, Biceps & Shoulders) + Abs
• FRI: Run + Legs + Abs
• SAT: Run + Abs (+ maybe upper body)
• SUN: Break

Abs get worked on almost every day (some days will be harder than others). Legs only get worked on with weights 2x per week because my muscles are already BIG - the running will make them leaner. Although there is only 1 day break - Wed & Thurs are pretty easy days, so hopefully this help me avoid burnout.

(Will update this post with links to the weights workouts which I will post during the week).

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