Bowflex workout:
Back:
Seated Lat rows: 3 sets, 10 reps each at 45 pounds
Rear Deltoid row: 3 sets, 10 reps each at 45 pounds (increase)
Functional lower back: 3 sets, 10 reps each at 45 pounds (increase)

Legs:
Seated Leg press: 3 sets, 10 reps each at 105 pounds
Seated leg curl: 3 sets, 10 reps each at 40 pounds
Standing Hip Abduction: 3 sets, 10 reps each at 30 pounds