Hi all I have been through the steroid forum got good feed back also the nutrition forum got more good feed back now I'm here for some help, I'm wanting to get my body fat down to 15% and also get my strength up.

I was training well and looked good up until 2year ago now I have started getting back into it 2month ago, I work offshore on a vessel and I'm limited to what I have to use we have bench incline and decline and dumbbells which I can get 30kg on we have a small multi gym with pull downs legs exercises and flys.
Can any one help with reps and exercises I bench about 90kg squats 60kg flys 17kg just an example of weight I can lift. But I have a good gym at home that I use ?