HElp please critique

**magico** · 03-25-2005, 03:39 AM

Hi

I am trying to get rid of my gut I am 203 LB 5"11.
I just got some personal training with a guy who does competitions.So he put me on a program and a Diet. I have read alot here and this lookes like I am doing something totally different.

My goal is to trim and gain some mass But not to get big.

TRAINING

5 day split (My trainer told me to change the reps all the time so the muscles are always in shock and intensity is high. He said that you would still build size as well as trim.

Mon
Chest/triceps (30 second rest to keep heart rate up)
4 exercises per part 3 sets 15 to 20 reps (drop set if cannot finish the full 20)
Abs 3 exercises 3 sets 15
Cardio Stair master intervals training 30 minutes

Tuesday
Back/Biceps (30 second rest to keep heart rate up)
4 exercises per part 3 sets 15 to 20 reps (drop set if cannot finish the full 20)
Abs 3 exercises 3 sets 15
Cardio Stair master intervals training 30 minutes

Wed
Legs (2 minutes rest)
6 exercises 15 to 20 reps and some 8 to 10 reps

Thursday

Chest (30 second rest to keep heart rate up)
4 exercises 15 to 20 reps some 8 to 10 with drop sets
Cardio 30 minutes

Friday

Arms (30 second rest to keep heart rate up)

4 exercises per part 15 to 20 reps some 8 to 10 with drop sets
Cardio 30 minutes

**SwoleCat** · 03-25-2005, 10:20 AM

I'd put the diet portion in the DIET forum.

Looks like it could use a LOT OF IMPROVEMENTS too.

~SC~

**dutchman718** · 03-25-2005, 11:04 AM

shoulders??

**XxElitexX** · 03-25-2005, 11:22 AM

diet and cardio is key bro, post what you are doing as far as that in the diet forum.

**magico** · 03-25-2005, 04:04 PM

Thanks guys but I have slap tear on my shoulder so I cannot do any Unfortunaqtely.

But I would like some info on my rep range and rest time please.

**magico** · 03-27-2005, 12:23 PM

Ok Guys I am On a panic Here I am working out hard But I am at the same weight after 3 weeks. My trainer said that it takes ABOUT 3 WEEKS FOR THE BODy TO ADAPT TO this ,IS THIS TRUE?