My training

Monday:
Flat BB Chest Press - 3 x 10 - 40kg
Incline BB Chest Press - 3 x 10 - 30kg
DB Fly - 3 x 10 - 12.5kg (per arm)
BB French Triceps Press -  3 x 12 - 20kg
Tricep Pushdown (cable) - 3 x 12 - 60lbs
Tricep Dips - 3 x 8
Obliques Fitball - 3 x 20
Ab Crunch Fitball ( +4 kg) - 3 x 20
Treadmill (light 15 min)
Swimming 30 min

Tuesday:
Treadmill (25 min)
Swimming (30 - 45 min)
Push ups

Wednesday:
Squats - 3 x 12 - 25kg
Single Leg Curl - 3 x 12 - 20kg
Rotary Calf Raises - 3 x 15 - 35kg
DB Frontal Raises - 3 x 12 - 7.5kg
DB Lateral Raises - 3 x 12 - 6kg
Posterior Raises - 3 x 12 - 5kg
Hover - 6 x 45 sec
Ab Crunches Fitball (+4kg) - 3 x 20
Treadmill (light 15 min)
Swimming (30 min)


Thursday:
Treadmill (25 min)
Swimming (30 - 45 min)
Push ups

Friday:
Low Row - 3 x 10 - 85lbs
Lat Pull Down Bar - 3 x 10 - 85 lbs
Rev Curl - 3 x 10 - 5kg
Preacher Biceps Curl - 3 x 10 - 10kg
Incline-Bench DB Biceps Curl - 3 x 10 - 7.5kg
Cable Curl - 50lbs
Side Planks - 3 x 30sec (each side)
Reverse Lifts Fitball - 3 x 20
Treadmill (light 15 min)
Swimming (30 min)

Saturday:
Push ups

(the pushups is following the 100 pushup plan from hundredpushups.com because of a bet with a friend)

Sunday:
rest happily

btw... I have been training for 2 months now (coming form a sedentary life that is gone for good). I feel great but happy to improve.

What is your goal? Also you mixed the rep and set numbers. Usually its SETSxREPS :)

My goal is to increase muscle mass and decrease body fat.

I fixed the [reps x sets] to [sets x reps].

I think you might be doing too much, focus mainly on compounds (bench, squat, deadlift, bbrow, overhead press,pullups)

Coming from a sedentary lifestyle like you mention I can presume you only started lifting now, which makes a beginner routine excelente for you. I suggest you read this http://www.discussbodybuilding.com/tm.aspx?m=303404 and maybe give Mark Rippetoe's routine a try :)

You can keep the cardio as it is since you want to decrease bodyfat, but I would suggest you focus on getting mass with Mark's routine and then losing the fat.
Hope I helped

What puzzles me more about the training I was given in the gym is that I am working each muscle group (except abs) once a week. In my head this seams like too much time to recover.

By the format it seams like a standard routine they give to beginners (eventhough my friend who is bulked was given the same).

I have been looking to the routines Ravenpt's link mentions, and they seam to work have a shorter time interval between an exercise and coming back to the same muscle group.

What do you think?

generally IMO one should have 48 hours at least inbetween training a muscle but no more than 3-4 days otherwise you are just wasting time.

Gym people not always know the best for everyone. See, you are doing front raises and lateral raises, while for example the overhead press is much more beneficial as it works your upperbody more efficiently.

48 hours is definitly the best rest period. I see your confusion when the link says for example work shoulder on monday and then on friday again, but dont forget that in compound exercises almost all your muscles are being hit, ones more others less.

So should I ditch the routine given by the gym people and do the linked one? I am not very sure I am going to do the proper form of compound exercises by myself.

This was mentioned in the link:
http://www.leehayward.com/workout_programs/index.htm

The key point here that I am getting as a must is that I am resting too much (not coming back to a muscle group until a week). Even if I keep the routine I have no to finish the review the gym takes and then changing it without loosing the "eye on me". I will accelerate the routine so it comes back to each muscle group after 2 days of rest (so like monday and thursday/friday).

This forum is really helping :)

For proper form on compound exercises go to youtube and type mark rippetoe and for example squat or bench, he will tell you how to do them. also check this link for instructions on nearly every exercise http://www.exrx.net/Lists/Directory.html