150kgs… Geeeezzzz…
ok i need to confirm that are you really a female? i wish i had that much weight at home… :*
for strength there are primary exercises for each muscle. Bench press for chest, barbell curls for biceps, shoulder press for dels/shoulders and squats for legs, always do these exercises in your workouts.
for strength you should always perform lower reps with high weights. 8 reps are enough for strength gains.
check this program its called stronglifts 5x5. its very good. every workout contain 5 sets of 5 reps..
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
there is a very good exercise for you overall core strength its called planks…
by doing regularly you can increase your push up strength, you can get strength in your back, hips and thighs.
http://www.youtube.com/watch?v=9Ar2iRusnnc
note dont do it if you got chronic back pains…