What is your goal? Are you looking to put on size, conditioning, cutting down extra weight?
If you are looking for add size then here's what you need to know. First off, stay with the basics. The means using freeweights and basic compound movements, ie: benchpress, incline benchpress, shoulder press, dumbbell benchpress, laterals, side laterals, bentover dead press, pull ups, chins, deadlifts, squats, hack squats, front squats, stiff legged dead lifts, leg curls, standing calf raise. Stay with these at first, about 6 weeks, and you will notice a difference. Just keep it simple.