Figured I would ask this here rather than starting a new thread. I have just recently been getting back into the gym but immediately realized I really have no idea what routine I should be doing with the wide variety of weight machines that are now available and would prefer not wasting effort doing unproductive things. Does anyone have any suggestions for a typical/generic upper and lower body weekly workout routine using machines?

Good call on the no machine routine.

What are your goals? Wait, let me guess: Get toned, build some muscle, lose some body fat.

Plenty of great routines here:
http://www.exrx.net/Lists/WorkoutMenu.html

The thing I like about that site is it shows multiple exercises for each body part it suggests working.

I actually really prefer machines these days since I usually don't have any friends around during a workout to spot. While I know it isn't as productive, the convenience and somewhat eliminating improper lifting is nice. At least I figure it is better than not lifting which is what I have been doing during the past 5 or so years out of school.

My general goals are pretty much the typical you listed. I am mostly after general fitness and health with a very close secondary goal being appearance related.

You shouldn't need a spotter. Use DBs if you're that concerned about it. You're not powerlifting, so there's no reason for you to be attempting more weight than you think you can handle. Machines suck. They limit you to movement in 2 planes instead of 3, which doesn't let your stabilizer muscles fully develop because they're not being used.

I'd go with one of those full-body routines, 3 days per week, with a nice 3 set, 8 rep scheme, 60 seconds of rest rotation.

Thanks. Good points to get me back on free weights.

Mostly I just feel odd around them solo since I learned to used them and feel more comfortable with a friend around.

Just go light and work your way up. No need to start out at superhero levels. I know it's humiliating for the ego, but it's better than hurting yourself. Plus, starting light allows you to concentrate on proper form so you don't get into bad habits from attempting to lift too much weight. And, lifting light doesn't last too long. As long as you don't attempt a rep you can't complete, you send signals to your body that you can handle weight and your strength will shoot up pretty quickly. Nervous system training is just as important as muscle training. Lift light weights as though they are heavy. Engage your core on every lift (brace yourself as if someone is about to punch you in the gut), and squeeze the weights. It will help you develop good lifting habits that will really help you as you start lifting more weight.

Look, I don't care what you do in your personal life, but try not to drag your admiration for his huge post into this thread, okay?

wtf ROFL

well people who bulk want to get bigger not just gain muscle. then cut and that muscle will be harder and denser than before. / thread
the bigger who are your gonna be stronger. just sayin

Cutting isn't what makes muscle hard and dense. Hard and dense muscle is built by lifting high weight for low reps. Myofibrillar hypertrophy (as opposed to sarcoplasmic hypertrophy, which builds big muscles that tend to look "softer" than dense muscles because they are filled with more fluid) builds hard and dense muscle because the fibers change, not just balloon up with water. That has nothing to do with bodyfat, although bodyfat being low obviously helps you see the muscle.

Also, how big you are has little to do with how strong you are. You cannot tell how strong someone is by how big they are. There are plenty of bodybuilders that are bigger than Olympic athletes, yet cannot compete at ALL with the weight an Olympic lifter lifts. Bigger does not always equal stronger. However, you usually don't get stronger without also getting bigger, but the size gain is not at all constant across everyone and all body types.

What's the point of getting bigger if it's mostly fat? That's stupid. You're just going to eventually want to cut it all off again, anyway.

Last week of lifting for growth. Transitioning into myofibrillar training over the next two weeks. Can't say I'm going to miss lifting sissy weights.

silock if you care to share how much are your maxes
bench
squat
clean
deadlift

thats if your into the weight lifting or rather more general health

I do not and have not ever lifted for maxes, so all I can do is give theoretical 1RMs.

Bench would be 285
Squat would be 385

Don't do deads or cleans, so I can't even begin to guess there.

It's a lot easier to cut off excess fat when you have a lot of solid mass built underneath it. Plus, you will have a lot more to show off.