I have a Marcy workout machine and would like to get some decent abs, pecs, biceps, and calf muscles. Im not sure what excercises to do and how many reps and so forth, i am just beginning. I would appreciate it if someone could tell me what i should start out on i am 160 pounds and 6'1.

It looks like that^
Can anyone help me that may have one of these babies? Thanks .