As a reminder of Fitlinxx protocol:
#1. Log in to the system by typing in your PIN and hitting "Express Start"
#2. Before beginning your weight lifting routine, use a piece of cardiovascular equipment for 3-10 minutes until you feel warm. For the sake of convenience, use the "Quickstart" option if possible.
#3. Procede to the first piece of weight lifting equipment and enter your PIN on the screen. At that point, you'll have instructions pertaining to the proper seat and weight adjustments; make those.
#4. Situate yourself properly on the machine and perform your set per instructions; 4 seconds lifting the weight, 4 seconds lowering the weight. If 12 repititions can be completed with ease then stop, press the "Done" button, increase the resistance for your next workout by way of the buttons that say: +/- full and partial plate, respectively; press "Done", then "Exit", then procede to the next machine.
The routine I give most people is as follows:
Seated Leg Press
Seated Row
Chest Press
Leg curl
Calf raise
Ab crunch
Your's may deviate somewhat, though, barring unforseen circumstances in the orientation, it will still follow the same order of muscle group usage.
The following are the resources I've told you about:
Practical guide to strength training
Weight lifting and weight loss
Endurance and strength; a relationship
Thoughts on conventional endurance training
Articles
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Yet more
One last thing