Hi, I am lifting weights for about a month now, and would like to switch to advance exercises. currently my workout is spread into two days, one day i do upper body and one day lower body, and than i give about 4-7 days of rest depending on how my muscles are feeling. I think I am doing ok with my lower body, so only want to increase my upperbody workouts. i try to do 2-3 sets until i reach muscle failure. currently my upperbody routine is:
cybex seated row 3 sets of 100
cybex pull down 3 sets of 115
hammer strength incline press 2-3 sets of 35
nautlius chest press 3 sets of 60
cybex shoulder press 3 sets of 50
cybex arm extension (tricep) 3 sets of 55
cybex arm curl (biceps) 3 sets of 50
nautilus crunches 3 sets of 50

i dont know how to spread my upperbody routine into more days, there are so many machines there that i get confused. i dont think these exercises help the back. can someone plz give me a good set of exercises for diff muscles groups on diff days. thx!
btw i am abt 5'11 and weigh 180. i am taking close to 200 gms of protein per day, abt half of it through optimum whey powder which Naxis recommended.