Small gym while deployed

[soldier5269]

I'm currently overseas and I have a very limited gym. It's like on you would find in a hotel. One smith machine, a pulldown machine, 2 machines for legs, one for curls, and 2 for abs. Then we have the set of dumbbells.

Using this, can somebody please help me set a routine that will add mass while cutting at the same time? I don't want to bulk and add fat.

Stats 22, 5'9, 147lbs

Just got back from Leave and will be starting a strict diet

6 eggs, Oatmeal, and homemade shake for breakfast

5 chicken breast, bbq sauce spread through the work day

workout followed by shake whey/cassein mix then sleep.

I will try and change up the meat every once in a while, but mainly will cook a lot of chicken at once and make it last for the week

Thanks in advance

 

[buddhabuilder]

Is there a squat rack?

 

[soldier5269]

I use the smith machine for squats, I also use dumbbells for it as well.

 

[zedhed]

Hey bro have you or would you consider cross fit type training?

 

[soldier5269]

I honestly haven't looked into it....does it build muscle or just tone it? Because I don't have a lot of muscle to tone haha

 

[Evan Tipps]

You can do most of what you need with dbs. Does it have a incline legpress machine?

 

[soldier5269]

No. It has 2 machines for legs, one where you lay on your stomach and curl your legs upwards, then the one where you sit and the bad is on your shins and you push it away.

 

[zedhed]

Dont use that one where you sit and have the bar across your shins, thats a knee wrecking sumbitch!

 

[soldier5269]

I try to avoid those leg machines all together. I do squats with the smith machine, lunges with dumbbells, and calf raises with the smith machine.

 

[BenchBoss]

You can do allot with dumbbells! I'd try to stick to something kinda simple like this:

Chest
Flat Dumbbell Bench 2x10
Incline Dumbbell Bench 2x10
Incline Dumbbell fly 2x10

Shoulder
Seated DB shoulder Press 3x10
Stand Lateral Raises 3x10

Triceps
Behind the head triceps extension 3x10
Triceps kickback 3x10

Quads
Smith Machine squats 3x10
Lunge (quads, hams & calves) 3x10

Hamstring
Stiff legged dumbbell deadlift 3x10
Leg curls 3x10

Biceps
Standing Bumbell Curl 3x10
Seated incline Dumbbell curls 3x10

Back
Pull ups 3xfailer
Dumbbell Rows 3x10

Split the workouts to push and pull muscles. Monday, Tuesday work. Wendsday rest. Thursday, Friday work. Weekends rest.

Hope this helps ya get started!