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Click on the exercise to see information and demonstrations on that exercise.  

Full Body Functional Workout

This is the routine I would recommend for the first 2 weeks.  Workout every other day.  The first couple weeks it is important to train the muscles frequently, you are not currently training hard enough to warrant a full week of rest per body part.

    Your current routine

    Machine bench press 4 sets of 15-20 reps
    Machine flyes 3 sets of 20
    Machine shoulder press 4 sets of 20 reps
    Tricep cable press down 3 sets of 20

    Seated cable rows 4 sets of 15-20 reps
    Dumbbell bent over rows 3sets of 20 - I don't have one with dumbbells
    Dumbbell bicep curls 3 sets of 15-20 reps

    Machine leg extension 3 sets of 20
    Machine squats 4 sets of 15-20 reps
    Lying leg curls 3 sets of 15-20 reps

    Tuesday thursday sat sunday rest

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