The Program for Getting Fit and Healthy
Using either machines or free weights. Free weights develop more agility and coordination, but machines can be faster and easier to use – it is largely personal preference. (in parentheses, the muscle groups targeted).
If possible, alternate the exercises in each group. In other words, do one set of bench presses, then a set of rowing, then bench presses, etc. until you have done 3 to 5 of each then move on to the next group. This allows one group of muscles to rest while you work the opposing group. You'll get a better workout in less time.