12weekShred – Workout Summary (Part 3)

This workout summary will help you shred fat and get in shape within only 12 weeks. Does it sound like hype? Well, it’s just the fact. The plan is not as easy as you may think. It requires a great deal of determination and consistency. The plan starts slowly, but builds up with time.

Every detail you require for your diet and training for the next 12 weeks is laid out for you. You will have adequate knowledge on what and when to eat on each day, how much workout you require, etc.

The goal is simple: shed fat, maintain muscle mass, get in shape, and get your physique transformed as much as possible within the next three months. You do not only want to look better, but also have the strength and fitness level you require to match your new body.

Be patient. Have trust in the plan and stick to the plan!

Overview

Cardio Plan

The form of cardio you will use for these 12 weeks doesn’t really matter. One thing you should notice about this cardio plan is that it starts slow. The fact is that you are out of shape at the moment and you ain’t happy with it. You have then sought a plan to help you get back into your desired shape. This program is then designed to get you in the best shape you can attain over the period of 12 weeks.

Be patient. Have deep trust in the plan and stick to the plan. At the end of 12 weeks, your level of conditioning will definitely amaze you. During the first 6 weeks, observe a minimum of one day of rest between cardio workouts. After the 6th week, it is recommended that you carry out the cardio using a 2 days on, 1-2 days off pattern.

Week 1 – 3 cardio sessions. 5, 8 and 5 mins
Week 2 – 3 cardio sessions. 8, 10 and 8 mins
Week 3 – 3 cardio sessions. 10, 12 and 10 mins
Week 4 – 3 cardio sessions. 12, 15 and 12 mins
Week 5 – 3 cardio sessions. 15, 20 and 15 mins
Week 6 – 3 cardio sessions. 20, 20 and 20 mins
Week 7 – 4 cardio sessions. 20, 22, 20 and 22 mins
Week 8 – 4 cardio sessions. 22, 25, 22 and 25 mins
Week 9 – 4 cardio sessions. 25, 27, 25 and 27 mins
Week 10 – 4 cardio sessions. 27, 30, 27 and 30 mins
Week 11 – 4 cardio sessions. 30, 35, 30 and 35 mins
Week 12 – 4 cardio sessions. 35, 40, 30 and 45 mins

Muscle Plan

You will be using an upper/lower workout THROUGHOUT the 12-week program. Rep schemes are just mere guidelines.
The moment you are able to manage weight using the given rep and set schemes, you can then add weight to the bar. For the sake of convenience, use the same weight for each of the sets for any given exercise.

Day 1 – Upper A
Day 2 – Lower A
Day 3 – Off
Day 4 – Upper B
Day 5 – Lower B
Day 6 – Off
Day 7 – Off

Expectations

Over the next 12 weeks your goals and expectations are:

Fat Loss – To lose a minimum of 10 pounds of fat.

Muscle Mass – To maintain, or even gain lean muscle mass.

Conditioning – To be in an amazing shape; perhaps the best shape you have desired.

In the next part I’ll be going into detail on what exercises you’ll be doing, how many sets and reps and more!