If you go to the bodybuilding website it will provide you with hundreds of routines, ranching from how many days you want to work out and what goals you want to achieve.
There are many good MMA workout routines. If your boyfriend is really interested there are MMA gyms he can visit and find a routine that he likes and suits him best.
A good substitute for dumbbell rows in a workout routine is the barbell row.
A good workout routine would have to be based on what you want for example if you ladies would like to get more tone or to lose weight on your stomach
A good forearm workout routine would be wrist curls and reverse wrist curls. If you do not know how to perform these exercises you can research it online.
Inquire your local gym or fellow athletes to establish a good workout routine to find out which would be best for you. Some routines are not for everyone, however, so be mindful of this.
A good place to start if you are a beginner looking for a good workout routine is here: http://www.gymjunkies.com/beginners-workout-plan/ This is written by a trainer who has provided a simple plan for both men and women for four weeks. It has extra information too which you may find useful such as what to do after your four weeks of working out plus meal plans to accompany your workout.
p90x or insanity
Squats and lunges are the best exercises to work your glutes and get quick results.
It depends on what your goals are.
A spinning workout refers to a fast paced exercise routine using stationary bikes. It is found to be very effective as an exercise routine and very tough as well.
I personally know many women who have been doing yoga as a workout routine and has given them extraordinary results. You can find women workout routines on Women's Health magazine website.
MMA workout routines can be found in most fitness / workout websites, blogs and YouTube channels. It would be a good idea to use a respected website, such as Mens Fitness, Shape or TapouT XT.