Considering you've joined just a month ago,
Chest (Reps - 12,10,8)
- Bench press
- Dumbbell flat flyes or Peck deck flyes
- Incline/decline bench press
- Incline/decline flyes
- Flat dumbbell press
- Dumbbell pullover
Triceps
- Close grip bench press OR skull crusher
- Single arm extension
- Kickbacks
- Push down
- Overhead extension
- Tricep dips
Back
- Deadlift OR T-bar row
- Lat pulldown (front)
- Seated row
- Close grip lat pulldown (front)
- Dumbbell rowing
- Isolation OR Inclined pullover
Biceps
- Zigzag/Small bar curl or Zigzag (7*3) curl
- Hammer curl
- Dumbbell curl (alternatively)
- Cable curl
- Preacher curl
- Concentration curl
Shoulders
- Shoulder press (machine)
- Front arm raises
- Lateral arm raises
- Barbell upright
- Arnold press
- Dumbbell shrugs
Legs
- Barbell squats (most effective)
- Leg press
- Walking lunges
- Sumo squats
- Straight leg deadlift
- Calf raises
If you do a certain exercise with a machine this week, try to do it with the barbell next week, for ex: chest : bench press, machine press