heres a rough program i was thinking of doing. i play wednesdays and sundays so they r my 'rest' days from gym and i have kinda based it on i will be pitching wed and sunday so no chest, shoulders or biceps the day before. also i hate legs so am splitting it up so that i really work each muscle hard.

goals are to trim down but gain lean muscle mass.20 yrs old 95 kilos 12-14%bf approx. also i play baseball. am taking bodyscience tornado pre workout, myocytin post and mass monster protein. i also add l-glutamine

don want big chest or shoulders which will ihibit me throwing any help much appreciated. thanks

mon: quads and upper abs
power cleans 3x6
front squats 4x8-10
split squats 3x12
leg extension 3x20 (light dont want to wreck my knees)

weighted decline sit up 1x20 no weight, 3 x12
3 variations of crunches x 30

tues: back and forearms
chins x10 warm up
lat pull down 4x8-10
bent over row 4x8-10
seated row 3x8-10
incline bench pull 3x8-10
pull ups 2xmax

standing twists and curl 4x20
4x12
wed: game

thurs: hamstrings, chest and lower abs
deadlifts 4x8-10
squats 3x6-10
straight 3x 8-10

bench press 3x10-12
incline flyers 3x10-12

hanging leg raises 4x15
lieing leg raises 4x10

fri: biceps and shoulders and forearms
underhand pull downs 4x8-10
barbell curls 3x8-10
incline curls 3x8-10

shrugs 3x10-15
lateral raises, front raises and reverse flyers for rear delt 3x8 each tri set

reverse curls 3x8-10
wrist curls

sat: triceps and calves and obliques
skull crushers 4x8-10
tricep pushdown 3x8-10
reverse grip pulldown 3x8-10
dips 3x20

calf raises 5x30

side raises 3x10 each side
decline sit and twist with med ball 4x20

sun: game