I've made a workout routine for the army - am I missing anything?

Question

I have a pretty solid idea of what I want and need for the military. My question is, am I blindly forgetting about a very important muscle group that I'm hardly even touching on?

I know I can be much more specific on my workouts, but I'm bringing it down to a wide set of workouts that will cover generally all the muscles I need for my goal as a soldier. My workouts are mainly resistance and free-weight workouts too, so I can get used to those before I join.

Here is my routine: With a very proper carb-protein vitamin high diet,

I do this on MONDAYS WEDNESDAYS AND FRIDAYS.

Forearms Dowell Curl (hold stick with string and weight. curl up, curl down. repeat)

Situps
pushups(lots)
Chinups, palm pointing inwards, normal grip.

Back with freeweights (one knee on the bench, leaning over, one hand on the bench, one hand hanging off. Steadily bringing the dumbell up and into my armpit area, and back down)

-ON TUESDAYS, THURSDAYS AND ONE WEEKEND DAY-

running,
biking.

Answer 1

You are forgetting strength training for your legs.

Here's a diet/exercise plan I recommend to a lot of people - use what you want:

The secret is acknowledging the true purpose of food as fuel rather than entertainment. Focus on protein, fats, and carbohydrates and learn about each of them. A little bit of research online will teach you a lot. Remember, don't diet; change your eating lifestyle. Doing so will change your life for the better. For the exercise, consider it a priority to include it into your routine.

Anyway, if you want it simple, here it is in ten steps:
1. protein is good...eat plenty (about 30% of your caloric intake)
2. fats are good and bad...know the difference
3. saturated and trans fats are the bad ones - limit these
4. poly- and mono-unsaturated fats are good - don't be afraid of them
5. carbohydrates are good and bad...know the difference
6. fibers and complex carbs are the good ones - eat these (about 40% of your caloric intake)
7. sugars and simple carbs are the bad ones - limit these, particularly late in the day (stay away from sodas and chips!)
8. drink water - lots and lots and lots of water. It's the only drink you need. Anything else is either wasted or simply bad for you
9. Eat 4-6 "meals" a day to boost your metabolism.
10. A meal is defined as a portion of a low-fat, protein rich entree, a portion of veggies for vits/mins, and a portion of complex carbs. (You can get these combined as a health shake)

To burn fat, the key is aerobic exercise. This is defined as any exercise that elevates and sustains your heart rate to about 70-80% of your maximum heart rate. Sustaining it beyond 20 minutes is going to get you into that fat burning zone. Then, the longer you go, the more you burn. Other exercises (anaerobic), such as calisthenics or strength training (weights) are going to improve your muscular strength and endurance. This is what does the "toning" that people talk about. NOTE: To debunk myth, Yoga and Pilates, while great for flexibility, core strength, and physical therapy are not great for fat loss or muscle toning.

Here's a simplistic plan that anyone should be able to follow:
1. 4-6 hours per week
2. 45-90 min each day you exercise
3. do aerobic exercise (20-40 min) every day you exercise
4. work abdominals every day you exercise (between sets makes it easy)
5. do chest and triceps exercises on one day
6. do back and biceps exercises on a different day
7. do legs and shoulder exercises on a different day
8. do your exercises in sets (i.e. 3 times with 6-12 repetitions each)
9. keep a record of what you do to measure progress.
10. when your progress stalls (called "plateau"), switch up your routine.

Answer 2

You need to do something with your arms. See if you can find someone with fencing training to give you some exercises to use for your arms. They are simple, include both stretches and endurance items, and are essential in keeping your upper body limber. The rest of the exercises should tone the rest of the body okay. Just remember to keep up on a proper food intake, and try to have at least 1 glass of 2% or whole milk a day - avoid the 1% and skim milk - they are not healthy for muscle development and can lead to premature muscle collapse.

Answer 3

you need to keep it as simple as you can but still be productive. more compound movements would work best for overall body workouts...the basic free weight exersices.

Dead lifts,,,mon..
this is the best total body compound exersice. with back and legs being worked the most but does work over 85-90% of the body.
bench presses,,,weds,,
flat,,incline,,decline.. works chest, shoulders, triceps
Squats,,,fri
works legs, low-mid back, some arm work, stomach