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.
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.
