i didnt say "best", i said a good workout
regardless, your question is too vague. maybe if you described what type of strength or certain techniques you would like to improve on, then someone could answer your question. no one is gonna respond to someone on a forum that doesn't seem willing enough to make an attempt to do some research on his or her own. sometimes you need to figure things out on your own. i dont think anyone is gonna break down an entire routine just for you even though they have no idea as to what your current physical level is.