Simple webpage with menu at top top display external sites in bottom frame?

[reggiep]

I feel like such a child. I can't even work out how to do this basic task, please help!

 

I want to create a start page for our techies that would be a thin menu at the top of the page that when the links are clicked our pages, such as glpi or fog, show in the bottom frame.

I want the menu to stay at the top all the time.

 

I have tried frames but I am wondering if something else may be prettier?

 

Thanks