A few general notes on the program you listed:
Leg press 5x20 is torture (and a certain kind of boring) for an experienced lifter. I wouldn’t use it for beginners. I actually like multiple sets of 5 on leg presses, especially for beginner women. Among other things, it helps them to overcome the mental barrier of “holy shit, I’m really lifting 200 pounds.”
Your “chest, shoulder, and arm” day has zero arm work and hardly any shoulder work.
Your back day has only one exercise that primarily targets the back. Deadlifts are, as you know, such a big basic lift that they hit everything (especially in a beginner) and good mornings, while a good movement, don’t contribute much to total back growth.
Without knowing her goals, expectations, or abilities, I’d scrap this plan and print out almost any Chad Waterbury routine. Hand it to your friend and tell her “good luck, enjoy, call me with any questions.”
[quote]Peter Noto wrote:
Well yea she doesn’t really gave goals yet, she’s just starting out. [/quote]
If she doesn’t have goals or at least some idea of what she want’s to achieve, how in the world do you know how to get there?
What are her general stats - age, height, weight, general bodyfat level (not a %, but pudgy, average, athletic, lean, etc.). What’s her exercise and sports training history - is she a former college athlete or a couch potato?
EDIT: I just noticed that you said she “does bodyweight stuff.” That’s vague and could be anything from hardcore serious bodyweight moves to a Zumba core blast dvd. The more info you have on her present abilities and her goals, the better you can fine-tune an approach.
Higher reps tend to increase fatigue rather than teach technique. I’ve found slightly more sets of relatively-lower reps to be more beneficial. Since you’ll be keeping a few reps “in the tank”, it’s not like she’s diving right into super-heavy lifting anyhow.
For shoulder/elbow/upper body health and performance, it’s generally recommended to have pushing and pulling equal in volume, if not more pulling than pushing.