Hi Manoj,
Great Site and cool articles just loved reading it...
I am 30,5.11 ft and 77 kgs.fm Chennai.
At college I used to run 6kms/day for three years,later I went to GYM and learnt the basics like stretching warm up weight traning cooling-down etc.
But I always had some buddy with me to do the same.
Then I had a break due to long work hours, constant travelling and rich food with beer.

I added like 8 Kgs the moment it struck me, I hit the track controlled my diet at reduced 10 kgs in 7 mths but this time I was alone.

Now I have shifted my new flat which has a nice GYM which no one uses, so I have it all for my self with 3treadmills, 2 cycles, multigym and lot of free weights. I personally dont have much fancy for the multigym as I learnt weight training at a small gym where most of the training is gradual and it is with free weights and with your designated buddy.

Can you please give me a routine where I can do all the exercised on my own my focuss area is
1)legs - Thigh and calf muscles
2)Waist reduction - now I have a bulge in my tummy (thanks to rich food and beer)
3)Chest- (it has become like a mini-breast as I didnot touch weights for 6years)
4)Wrist- I want to buy a Tag Heuer next year.
5)Back- Strong back.

I would like to work out in the evening any time from 7:30 PM to 9:30 P.M.

Guess you can suggest me a book or a site to make my routine and follow the same so that I have the proper results in gradual manner. And remember I have no buddy.
Naveen.

Country India