Check if this works for 2 ladies I'm training.

[Maximum6]

During spring break I've volunteered to help train 2 girls that wanted to get in shape and healthy. Just wondering if this would work.

Sunday- Chest/biceps 2-3sets 8-12reps
Inc. BB benchpress
flat db benchpress
Assisted Dip
Alt. DB curl
one arm preacher curl


Mon-Legs 2-3sets 8-10reps
Squats
leg press
db stiff leg
Hamstring curl

Wed-shoulders/tricep/calves 2-3sets 8-12reps
Seated Db press
WG Cable upright row
reverse pec dec
Cable pushdown
one arm db overhead extension
seated calf raise
Standing calf raise

Fri- Back 2-3sets 8-12reps
rack deadlift
wg lat pulldown
underhand bent over bbrow
seated row
stiff arm pulldown

[Tim Wescott]

Looks OK Max,but I would make a few changes.........especially for beginners.

If these ladies are completely new to training,you might want to start them out on mostly machines............getting the form down on free weights can be a real problem for beginners and will often times make a potentially good workout,pretty bad due to making constant adjustments in form.

I would also advise:
take out the assisted dips and put in crossovers instead
hyperextensions over rack deadlifts
two arm preachers over one arm (much faster)
light lateral raises over upright rows
one-arm exts. first followed by pressdowns
throw in some dumbell lunges

[jbig]

I agree with what Tim said and additionally, have them doing lots of cardio. That is more key than the weights in my opinion (in this case).

Cut the weight training significantly. Not meaning to be harsh but... Half of what is there at the moment.

I'm giving advice based on: "In shape and healthy". It doesn't sound to me like they want big guns and they actually not be happy if they start putting on a lot of muscle, rather than toning up and losing fat. Maybe I'm completely wrong but this is just how I'm reading the situation.

[Karrie]

I would cut the weight training down a bit as Jbig said. I would even condense it down to 3 days a week to start. My co-worker has just started training with me and she is "afraid" to bulk, so I have started a routine with her that is pretty basic for the moment and her goals are the same as the two girls you described-"in shape and healthy"

Work out day one:
Chest and tri's:
Incline db press
flat db press
db flies or peck deck or crossovers as Tim suggested
Tri's:
2 arm overhead db ext
push downs

Cardio start with 20-25 min

Work out day two:
back and bi's:
Low pulley rows
WG pull downs
CG pull downs

bi's;
db curls OR hammer curls OR BB curls
incline db curls OR concentration curls(one arm)
cardio

Workout day three:
Legs and shoulders
Lunges-db or BB OR squats OR leg press
Leg extensions
leg curls-lying or seated

shoulders:
db military press
side laterals
rear delts
cardio

I would stick in abs and calves wherever they want to. I know I only did 2 exercises for arms but they will get indirectly worked and if they do not want "big" arms this will shape them up nicely. Just a sample wo coming from another woman. ;D