To be honest I've join gym for almost 2 year now. And is not until recently that i start going actively. The pass 2 year I been paying but not going to the gym. I go 2 or 3 time every few month, and sometime not even once in half year.

Not until recently that i realize i start gaining weight and tummy, and my jeans is no longer fit that i becoming more motivated on training.

I did a lot of research on body building.com to look for a right program to go with, and right technique to do it.

And i been following this routine for almost 3 week now, training between one day rest.

Lat pull down,
triceps rope pull,
chest push,
leg press and extention,
shoulder press,
back roll,
and crunches.

5 min warm up before work out,
and 20 minute cardio if i'm not too tired after the weight lifting and sometime cardio class for one hour.
adding weight the nest time i go to gym if i feel that i finish the last training session easier than it suppose to be.

I hope i can stick with my program,
and advance into a split program in another one or 2 month time.

And overcome my fear over the free weight session,
i wonder is it just me?
or most noobie at gym, especislly us who go to gym alone is afraid of the free weight session.
not because of the muscle pain or tireness. is mostly because it is locate at the conner of the gym,
and every big muscle guy is all at that area, rounding up a circle like a secret society,
and taking a lot of weight.

well guess that will just be another fear i have to overcome.