Hey there , you look a little lost . Are you new here ?   Yeah how ’ d you know ?   You can always spot the newbies . I can give you a few pointers if you want . Were you trying to use this machine here ?   Yeah ! I just started my training today and I ’ m not really sure where to begin .   It ’ s ok , I know how it is . This machine here will work out your upper body , mainly your triceps and biceps . Are you looking to develop strength or muscle tone and definition ?   Well , I don ’ t want to be ripped like you ! I just want a good physique with weights and Carpio .   In that case you want to work with less weight . You can start off by working ten to fifteen reps in four sets . Five kilo weights should be enough . Now it ’ s very important that you stretch before pumping iron or you might pull a muscle .   Got it ! Wow is that the weight you are lifting ? My goodness that ’ s a lot of weight !   It ’ s not that much . Just watch ... I ’ m ok ... 