I've been working only with free weights with my buddy for about 2 months now and I am truly amazed at how much stronger I have become. I feel better then I ever have before and it just keeps getting better. Guess the key is to not stop, it has really taught me some self discipline by making myself do it everyday and I'm proud I've stuck with it.
On the machines I'm not really sure since I haven't used them at all, but I did find a site that has a complete write up on it. It goes into detail on how you should eat, advantages and disanvantages of machines, etc. and towards the bottom, its got a workout plan.
http://www.answerfitness.com/156/tot...kout-routines/
Hope this helps.