I have decided to split my bowflex workout to 4 days per week. So half body today and tomorrow, then again Th/Fr.
Next week it will be M/T and Th/Fr - but this week ended up difference because I worked out on Sunday.
Back: Seated Lat rows: 3 sets, 10 reps each at 40 pounds
Rear Deltoid row: 3 sets, 10 reps each at 35 pounds
Lying Lat pulldown: 3 sets, 10 reps each at 30 pounds
Functional lower back: 3 sets, 10 reps each at 40 pounds
Legs: Seated Leg press: 3 sets, 10 reps each at 90 pounds
Seated leg curl: 3 sets, 10 reps each at 40 pounds
Calf Raise: 3 sets, 10 reps each at 90 pounds
Standing Hip Abduction: 3 sets, 10 reps each at 30 pounds
Next week it will be M/T and Th/Fr - but this week ended up difference because I worked out on Sunday.
Back:
Seated Lat rows: 3 sets, 10 reps each at 40 pounds
Rear Deltoid row: 3 sets, 10 reps each at 35 pounds
Lying Lat pulldown: 3 sets, 10 reps each at 30 pounds
Functional lower back: 3 sets, 10 reps each at 40 pounds
Legs:
Seated Leg press: 3 sets, 10 reps each at 90 pounds
Seated leg curl: 3 sets, 10 reps each at 40 pounds
Calf Raise: 3 sets, 10 reps each at 90 pounds
Standing Hip Abduction: 3 sets, 10 reps each at 30 pounds