What is a good weight training workout?

I would use a barbell for your strength training and go with Bench Presses, Incline Presses, Push Presses, and Rows 3-4 times a week; and then Squats, Power Cleans, and Dead Lifts 2 times a week. I'd do a warm up set of about 20, then do a pyramid down from about your 7 rep max to your 2 rep max adding 5 or 10 lbs on each lift with 2 minute rests between sets. I would use the Bowflex for your cardio. It's great because you can change stations without stopping to rest, so it'll keep your heart rate high. I'd try to do 2-4 circuits of about 10 exercises with relatively high reps. Change the exercises up frequently. Bowflexes are great, but they don't build strength because the tension increases as the muscle flexes and decreases as the muscle relaxes; therefore, rendering an almost null loading phase. Bowflexes are designed for fat loss by providing a lot of different exercises you can do without stopping.  more