Hi there - I have been given a Weider Powerguide which is a basic cable-driven weight system with a seat and some pull-down, push-forward, and leg parts. Can anyone help me with exercises that can be done on this machine, and perhaps including suggestions for reps and weight for a newbie 40 year old gal...? Very grateful for any help. Thank you. Angie.

You can see here what Sheri is doing on my Weider 3200 Pro. She is a newbie that needs to loose some BF. I have her started out pretty easy but increasing weights pretty quick to build some strength and get use to training. We will work out a better program in a week or two. See her training diary here - The Tattooed Lady