I recently joined a gym, and I've done two workouts so far. The trainer at the gym told me which exercises to do, and I simply performed them. I doubt he'll be present for my third workout, however, and I want to figure out what I should be doing for maximum benefit.
The trainer mentioned that, working out 3 times a week (which is my plan), I should focus on distinct parts of the upper body two of those days, and the lower body the third day, always finishing the workout with cardio. This makes for 3 separate workout routines, although he only supplied me with two.
The first routine: So far, I've done a lower body workout that included leg press, leg extension, leg curl, ball squats, straight leg dead lifts, step ups, crunches, and a (very abbreviated) wall sit. I believe these are official names for the exercises.
The second routine: Just now, I did an upper body workout including chest press, lat pull down, peck fly, incline press (at least, I tried to do this one), and reverse grip row.
What exercises should I include in my next workout (the third routine) to cover the muscle groups not covered by the upper body workout I just performed? Assume that I have access to a well-equipped gym with various machines and I'm not comfortable using free weights yet.