If you're asking how to make your muscles stronger, then you need to lift...and lift heavy. I was never very good at planning out routines so I can't help you there, but I would just say use heavier weights, do 5-8 reps 2-3 times and you should notice an increase in strength after a few weeks.
Maybe some others will chime in with some ideas...
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RIP Mandy. You will always be my best friend. I love you.
Rest In Peace Mittens. I love you.
Fifty and LuLu - the first BB4U couple. ;o)
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