Newbie In the Gym

[safety4lyfe]

Hey EF brothas! My brother in real life asked me if I could set him up on some sort of program or exercises. Hes been in a gym before, but never really committed himself to it...doesn't know too many exercises. Anyways, hes 22yr, 6.2 ft, 170-180ish...looking for a little tone, beach bod, doin curls for the gurls,4x wk kinda program. Any ideas, input, programs, exercises...i would really appreciate it.

This is my 2wk base program i got up so far...2gether means superset.

MONDAY & THURSDAY:
 Warm-Up 5min on bike

 Dumbbell Bench Press - 20/18/18/15
 Lat Pull Downs or 4 Way Chin-Ups – 4x10

 Dumbbell Shoulder Press – 4x15
 Seated Row Machine – 20/18/18/15

 Biceps Exercise 4x10
 Triceps Exercise 4x10

 Push-Ups – 2x15 or to failure
 Dumbbell Shrugs – 2x15
 Shoulder Superset - 2x15

 Ab’s Superset Exercise


TUESDAY & FRIDAY:
 Warm-Up 5min on bike

 Barbell Squats or Smith Squats – 20/18/18/15
 Ball Hammies – 1,3x20

 Dumbbell Split Squats – 4x10 ea leg
 Romanian Deadlift or Plate Raises – 4x10

 Dumbbell or Barbell Step-Ups – 4x10
 Calve Exercise – 4x10

 Ab’s Superset Exercise