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Mike, start out slow. Add resistance as you gain conditioning, avoid using the same muscle groups more than 3 times a week. Take a protein supplement such as Myoplex immediately post-workout to rebuild muscle that you've "broken down" in your workout. Bench presses, leg curls, flys, and lat pulldowns are your basic excercises. Try bicep curls, hamstring curls, and ab crunches as you get stronger. Carve out 3 months to get,into conditioning before you go heavy, and then you want to use aggression to punch out the last reps starting in month 4-5. Try reading Muscle and Fitness, Body for Life, etc to increase your knowledge. Give yourself about a year, then sell the machine and move up.
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