Beginner's Gym Workout

There are some simple workout you can work on with or without tools.
Basically we will focus more on the different muscle groups that you wish to work on and... Do it!

1. Biceps
    - Bicep curl (palm facing upward)
    - Hammer curl

2. Triceps
    - Dip
    - Tricep extension
    - Tricep push up

3. Deltoid
    - Front raise
    - Side raise

4. Abs
    - Upper abs crunch
    - Lower abs crunch
    - Heel touch (oblique)
    - Russian twist (oblique)
    - Cycling crunch

5. Calf
    - Calf raise

6. Chest
    - 90 degree chest press
    - Chest raise (dumbell fly)

7. Upper back
    - Bent-over row

8. Lower back
    - Superman

9. Quads
    - Squat
    - Lunges

10. Hamstring
      - Stiff leg deadlift