Help me design a workout split for a girl

[Polska]

A girl in her early twenties wants me to make a workout split for her.

she has time to workout four times a week, with time for around 45 mins of weights and 30-45 mins of cardio after weights.

Her goal is to loose some extra fat and tighten up a little.

I was thinking...

1 - Chest, Shoulders

2 - Rest

3 - Back, Calves

4 - Rest

5 - Tri's, Hams

6 - Bi's, Quads

7 - Rest

The chest and shoulders in one 45 min workout sucks but I figure
since she's a girl she won't have to do too many sets considering her goals.

Any thoughts?

[catabolic kid]

If her main goal is weight loss than I think she would be better off doing circuit training and then cardio afterwards. Design an upper and lower body circuit for her. She can alternate these workouts every time she works out. She does not need to be on a bodybuilding split if she is trying to loose weight. She will still gain some muscle "tighten up" on a circuit routine, but she will loose her bodyfat quicker. So, make it simple for her...just design 2 workouts (upper and lower circuits) and let her alternate them and do cardio afterwards.

[Anthony C]

Yeah cicuit training would be a great idea ..She could also try something like this

Have her train on weight s monday ,friday ,Sat,and cardio on the off days

full body routine s are great
Squats 1-2 sets 15 reps
smith press 1-2 sets 10-12 reps
Pull downs 1-2 sets 10-12 reps
lat raises 1-2 sets 10-12 reps
arm curls 1-2 sets 10-12 reps
pushdowns 1-2sets 10-12 reps

Again cardio on off days 35-45 mins

[Pinnacle]

If her main goal is weight loss than I think she would be better off doing circuit training and then cardio afterwards. Design an upper and lower body circuit for her. She can alternate these workouts every time she works out. She does not need to be on a bodybuilding split if she is trying to loose weight. She will still gain some muscle "tighten up" on a circuit routine, but she will loose her bodyfat quicker. So, make it simple for her...just design 2 workouts (upper and lower circuits) and let her alternate them and do cardio afterwards.

Agreed .........

[DSM4Life]

Try this split.

Left leg all the way left, right leg all the way right, follow the yellow brick road.

[n4529359]

this might sound stupid
but i have gotten the best results for my female clients by overtraining them in the weights.

because there not worried about muscle size i find high volumes 4 day splits melt the pounds away and get them looking vascular. thats just my opinion though, im sure alot of ppl wpould disagree with dis.

[WHOADY4SHOADY]

^^^ Thats strange, that you said that works, because thats exactly what my friend did to his girl, and it worked great.