anyone know of a good workout plan for a resistance machine?

affacat

I have access to limited equipment. Some hand weights, a pull up bar, the ground (push ups, etc), a treadmill, and a Weider Total Bodyworks 5000. My attempts to add an image failed, but you can easily google it. It's basically very similar to the Chuck Norris Total Gym thing. Multi-angle gliding board, pulleys, and resistance cords (it's actually surprisingly fun and puts up some nice resistance).

My focus has been on cardio, but I think at this point i need to shift to strength training. Does anyone have knowledge of a plan that works for this machine? I actually really enjoy using it, but I want to start following a dedicated and proven program.

Specifically, I'm most interested in upper body, though i understand it all goes together (but my cardio already has my legs in solid form).

I don't have the money at this point to shell out for more equipment, and the amount of resistance this thing is capable of seems suitable to my needs (I'm not looking to get ripped, just shed the last few pounds). Any help?