What do you think of this workout?

[bucks_243]

I finally reached 200lbs two weeks ago. One of the trainers at the gym gave me this cutting program. The thing is I have already cut down to 191lbs and I think I have lost nothing but muslce mass, strength and this takes me about 2 1/2 to 3 hrs at the gym! The reps are 15,12,10,6 with a one minute rest between intervals and a three minute rest between exercises. Let me know what you think.
Day 1

Chest
Incline chest Dumbell
Flat bench
Dumbell Pullovers
dumbell flyes
Dips (burn outs)

BACK

Bent Over BB Rows
Chin ups (burn out)
Wide grip pull downs

POWER TRAINING

Dead Lifts (2 sets to failure)

ABS (5 sets of 25)
Crunches
Side leg raises

Day 2
SHOULDERS
Arnold presses
Standling Lat Raises
Front Dumbell raises
dumbell shrugs

UPPER ARMS (!?)
Arm blaster curls
Incline DB curls
concentration curls
tricept pressdowns
Close gripped bench
Standing Tricept Presses

FOREARMS
Wrist crurls
Rev. wrist curls

ABS (5 sets of 25)
Rev. Crucnhes
Front kicks

Day 3
THIGHS
machine squat
Lunges
Leg Ext.
Leg curls
Leg press

CALVES
donkey calf raises
Leg press

LOWER BACK
Straight leg dead lifts
Good Mornings

ABS(5 sets of 25)
Leg raises
Seated leg tuck

Day 4 (off)

Then you start all over again. I've been looking at starting the german volume training becuase it looks like it will help with stength,a little mass and endurance. I was a marathoner for 3 years. I lose weight FAST when it comes to cutting and also strength and mass. I get my calories and protien I need daily but I get a half and hour for lunch so most of my calorific intake and protien comes from shakes (don't have a choice).

Any advise for keeping mass/strength and cutting BF% would be great. I am about 14% BF right now. I know this is bordering on a diet forum question as well but they are one in the same so I will post there as well.

Thanks!

[MotoLifter]

ive always cut by lowering the weight slightly, increasing the reps slightly, cioncentrating on QUALITY reps. and throwing in more cardio. shakes are less than optimal but i dont know if you can do something else.


Moto

[bucks_243]

thats a start. Thanks, I must be the most unpopular guy on Steroid.com, I never get very many replies, I must suck.