I Need workout help
So I work on the oil patch, which results in 13-14 hour days 24 days straight 4 days off, a regular hitch. The only weight that I have to work with is my own body. What would be a good workout routine for a 5'11 195 pound male to begin, I was hoping for specific guidance with something like an 8 week plan to chisel up with. Back and chest exercises one day, day of rest, leg work out day? I have no idea! Please help me out here.
Wait what. So you get 4 days of after working 24 days straight for 13-14 hours a day?