Work out....Chest, Abs, Back, Triceps, Biceps, calves, glutes, quads, and forearms

[Thadon]

What are the top 4 lifts/Exercises for each, that I could with this:
http://www.bigfitness.com/weigbenbrsta1.html
or just with no equipment.....
I'm pretty much a newbie lifter, so thanks for all the help.

[syntekz]

Chest - Flat Bench, Incline Bench
Abs - Crunches
Back - Barbell Rows, Deadlifts
Triceps - Overhead Tricep Extension
Biceps - Straight Bar Curl
Calves - Seated Calf Raise
Glutes - Deads
Quads - Squats
Forearms - wrist curls