Get Strong - Advanced #1
To build muscles you must train with heavy weights. This is a great total body workout that trains the whole body. The strength training program suits you who have good technique and are ready to lift heavy.
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Warm up before workout, then do the following exercises - note that the number of reps suggests you can add somw weight:
Deadlift - 4-6 reps
Bench press/chest press - 4-6 reps
Standing row - 4-6 reps
Side bend - 4-6 reps on each side
Walking lunges - 4-6 reps on each leg
Rest between each exercise and between the sets. Repeat set 3 times.