<human>: I posted this same question in /r/fitness and came across loseit in its FAQ, so I'm posting it here as this place seems more appropriate.

Hi, 

I just started going to the gym after a long sedentary lifestyle. My body fat is 24%, so I really want to lose flabby mass and build muscles.

The first day I got a half hour training from a trainer for free and he got me lifting some dumbbells and HIIT on a bicycle. However, since then I've been lost. I go spend about half hour at the treadmill and try out some free weights in weird ways but I have no clue as to what to do.

Can someone point me to some websites or Android apps that have a proper 1 hour gym regime for beginners with proper and exact instructions as to what to do in that hour with weights etc. Also, what are some weight-lifting exercises or machine exercises I can do in the gym apart from cardio?

I am sorry if it's a very n00b question, but I've read FAQs, searched etc. and there are general instructions but I couldn't find a tool that would give clear instructions like C25K for running.

Provide a brief overview of the text.
<bot>: I am looking for a site or Android app that can tell me exactly what to do in the gym in one hour everyday .. something like a C25K app for gym.