I lift and run every day.

I just run a general lifting routine, isolating specific groups every day of the week.

Monday is bi's/back

Tuesday is Legs/abs

Weds is tri's/chest

Thurs is shoulders/abs

Friday is bi's/tri's

Sat is shoulders/abs

I do 3-4 days heavy cardio and run at least 1 mile per day that I'm not doing heavy cardio.