Looking for some good workouts

[soon2b3olympic]

Going to be training some female friends and would like to hear what workouts you prefer to do, i lift like a guy although do many toning etc workouts i would like to find some thing good for a beginner that isnt big on working out. (during my 7th period weight room i.e advanced coed PE)

my thing right now would be
(45 min span give or take of workout time)
correct me if this is too much i have a high tolerance to intense workouts.
"light toning day"
legs:
>Lunges, 3-4 sets of 15
>dumbbell squats 3-4 sets of 12-25
>lateral leg raises (laying down for hamstring/glute) 4 sets 12-15 interchange weekly with that movement where your on all 4s and you lift your leg for glutes/ham
>dumbbell hamstring curls 3 sets of 15-20
>seated quad extensions 3 sets of 15-20
>seated calf press 2-3 sets of 15-20
>standing calf raise 3 sets of 25

then on another day for legs (not right after just a diff leg day to prevent plateau)
"hard day"
>machine hamstring curls 3 sets of 15-25
>machine quad extensions 3 sets of 10-15
>leg press 4 sets of 15-20 inter change each week feet spacing.
>stiff legged dead lift 4 sets of 10-15
>and calf workout again

arms: (keep in mind light weight not to cause size growth but toning)

> dumbbell curls 3 sets of 10-12
> hammer curls 3 sets of 10-12
> cable curls with bar for 3 sets of 10-12
> tricep kick backs 3 sets of 10-12
> over head tricep extensions 3 sets of 10-12/ rotating arm for the horse shoe
> tricep pushdowns 3sets of 12-15
>tricep pulldowns 3 sets of 12-15
> occasionally throw in tricep dips
(would throw in more diversity if the equipment was available such as resistance bands)

for abs: plan on doing this after a workout or using this every other day as it is a 7th period course and is every day.

>crunches 4 sets of 25 on the bench thing cant recall the name
> knee raises on thing cant remem name at the moment
> etc etc im set on abs

back workouts: will be virtually done with body weight (these are 16-17 year old girls and i dont plan on screwing them up lol)

> upper back rows using a cage and body weight 3 sets of 8-10
> lat pull downs light weight 3 sets 10-15
> lower back rows 3 sets of 12-15
> i call them cobras forgot the actual name where you put your body in the position as if you where parachuting (for lower back no weights)


really tired right now and cant think of more so please pleas please help out ladies of bb.com
> possible assisted chins/pull ups 3 sets of 10-12

[soon2b3olympic]

Bump Help Out

[soon2b3olympic]

bump bump and more bump

[tiffy_sugar]

IMO, if they are new to working out, I would keep sets no more than 3 for each exercise. Also, do abs (if you do them) before your regular workouts. Its hard to focus on ones core at the end of a workout due to the fatigued muscles. You use your core during ALL exercises pretty much, so doing them at the end when they are tired makes the workouts less effective.

[soon2b3olympic]

IMO, if they are new to working out, I would keep sets no more than 3 for each exercise. Also, do abs (if you do them) before your regular workouts. Its hard to focus on ones core at the end of a workout due to the fatigued muscles. You use your core during ALL exercises pretty much, so doing them at the end when they are tired makes the workouts less effective.

yeah i plan on having seperate days for core since i go into it a lot (have to i compete in fighting and jiu jitsu and need my core strength.