4.A Good Full Body Workout for the bigginers

HERE IS A SAMPLE OF A GOOD FULL BODY WORKOUT:

ABS:
Reverse Crunches - 2 sets of 30 reps
Crunches - 2 sets of 30 reps

LEGS:
Squats - 2 sets of 10 reps
Leg Curls - 2 sets of 10 reps

CHEST:
Inclined Bench Press - 2 sets of 10 reps
Flat Bench Butterflies - 1 set of 10 reps

BACK:
Barbell Rows - 2 sets of 10 reps
Dumbbell Pullover - 1 set of 10 reps

SHOULDERS:
Seated Dumbbell Press - 2 sets of 10 reps
Lateral Raises - 1 set of 10 reps

BICEPS:
Standing Barbell Curl - 2 sets of 10 reps
Dumbbell Preacher Curl - 1 set of 10 reps

TRICEPS:
Declined French Press - 2 sets of 10 reps
Dumbbell Kickback - 1 set of 10 reps

CALVES:
Standing Calf Raise - 2 sets of 12 reps

FOREARMS:
Reverse Wrist Curl - 1 set of 12 reps