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

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.

• Standing Cable Row
  • 3 sets of 12 reps
    • Medium weight
      • 15 lbs
• Standing Cable High Row
  • 3 sets of 12 reps
    • Medium weight
      • 15 lbs
• Single Arm Twisting Row
  • 2 sets of 12 reps
    • Medium weight
      • 12 lbs
• Standing Incline Cable Chest Press
  • 3 sets of 12 reps
    • Medium weight
      • 10 lbs
• Twisting Single Arm Chest Press
  • 2 sets of 12 reps
    • Medium weight
      • 10 lbs
• Cable Deadlift
  • 2 sets of 12 reps
    • Light weight
      • 15 lbs
• Tricep Rope Pushdowns
  • 2 sets of 12 reps
    • Medium weight
      • 15 lbs
• Stabilized Squats
  • 4 sets of 12 reps
    • Bodyweight

Monday
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

Wed
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

Friday
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