Anyway, with the new machine, and since I haven't really done any serious working out for six months or more, I decided to start at the beginning and work my way back up -- so some of these numbers are intentionally low right now and will probably shoot up in the weeks to come. I'm also going to be swapping exercises in and out until I get a routine I like. This one seems to be very heavy on the shoulders, while all but ignoring my chest, abs, and legs.
Warmup: ~3 min rows @ 45 lbs (hard)
Cross Triceps Extension: 2 sets of 10 @ 25 lbs (killed my deltoids! aaaargh)
Standing Reverse Fly: 3 sets of 10 @ 15 lbs (started easy; tough by the end)
Seated Resisted Punch: 2 sets of 10 @ 25 lbs (medium)
Standing Chest Press: 2 sets of 10 @ 15 lbs (why standing? easy, getting tougher by the end)
Aerobic Row: 1 set of 20 @ 40 lbs (medium)
Cooldown: 5 min rows @ 20 lbs (easy)
The software recommended 45 lbs for the Cross Triceps Extension -- WTF? That's totally out of whack. I did 25 lbs and my deltoids are made of butter now. Tonight's routine took me 45 minutes, but it was my first time on the machine. I expect future workouts to be much faster -- to the point where I may need to add more exercises, this one seemed a little short.