Hi, i have just recently registered to the forum but i have used ur expertise and help before. I have been working out for about 2 years on and off working on mass and my girlfriend is starting off fresh this year so i need some help to make a good schedule

I had a 5 day schedule .. day 1 - chest, day 2 - back, day 3 - shoulders, day 4 - legs, day 5 - biceps + triceps..
id like to keep the same schedule (day wise) but would like to change the training (sets and exercises) (i want to gain mass)

my girlfriend is starting and she would like to do definition and lose a bit of weight, and i am not experienced enough to tell her exactly what to do so thats why i would like your help.
she also wants to work on legs , back , arms ..ass (girl's obsession as u know) and most importantly stomack

THANKs FOR any help

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