This is currently what I am doing for bowflex:

Arms:
Seated Shoulder Press: 2 sets, 10 reps each at 25 pounds
French Press: 2 sets, 10 reps each at 20 pounds
Lying triceps extension: 2 sets, 10 reps each at 25 pounds
Bicep curls: 2 sets, 10 reps each at 25 pounds
reverse curls: 2 sets, 10 reps each at 25 pounds

Back:
Seated Lat rows: 2 sets, 10 reps each at 35 pounds
Rear Deltoid row: 2 sets, 10 reps each at 30 pounds
Lying Lat pulldown: 2 sets, 10 reps each at 30 pounds
Functional lower back: 2 sets, 10 reps each at 35 pounds

Chest/abs:
Bench Press: 2 sets, 10 reps each at 35 pounds
Ab Crunch: 2 sets, 10 reps each at 35 pounds

Legs:
Seated Leg press: 2 sets, 10 reps each at 70 pounds
Seated leg curl: 2 sets, 10 reps each at 35 pounds
Calf Raise: 2 sets, 10 reps each at 70 pounds
Standing Hip Abduction: 2 sets, 10 reps each at 30 pounds

I currently do this workout MWF.