Lunchbox_81
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I could use some tuning on my workout. Keep in mind that I am currently doing a tour in Iraq, and my diet and equipment is limited. My diet consists of premade omelette, oatmeal, and english muffin with peanut butter for breakfast and the rest of the day is either chicken or steak. my workout consists of usually 10-12 reps for 4 sets on each excerise.
chest--flat bench bb press, decline bench bb press, incline db press and seated cable flys( limited equip.)
shoulders--seated lateral raises w/ db, seated front raises w/ db, rear delts lying against incline bench w/ db, arnold presses w/ db.
back--deadlifts, single arm cable rows, bent over barbell rows, bent over long bar row,wide grip pull ups.
bis/tris-- close grip ez bar curls, alternate dumbell curls, concentration curls, hammer curls, skull crushers, kick backs, bench dips, lying db tricep extension.
legs--squats, lunges, front squats, kneeling cable leg extension(hamstings).
traps-- upright rows, dumbell shrugs.
calves--standing calf raises.
again i am very limited with equipment so i work with what i have. i don't have any machines. the only bench is a flat bench that moves into a decline bench. the cable system is a low pulley machine. any help you guys can give me would be appreciated very much. thanks!
chest--flat bench bb press, decline bench bb press, incline db press and seated cable flys( limited equip.)
shoulders--seated lateral raises w/ db, seated front raises w/ db, rear delts lying against incline bench w/ db, arnold presses w/ db.
back--deadlifts, single arm cable rows, bent over barbell rows, bent over long bar row,wide grip pull ups.
bis/tris-- close grip ez bar curls, alternate dumbell curls, concentration curls, hammer curls, skull crushers, kick backs, bench dips, lying db tricep extension.
legs--squats, lunges, front squats, kneeling cable leg extension(hamstings).
traps-- upright rows, dumbell shrugs.
calves--standing calf raises.
again i am very limited with equipment so i work with what i have. i don't have any machines. the only bench is a flat bench that moves into a decline bench. the cable system is a low pulley machine. any help you guys can give me would be appreciated very much. thanks!