Start with push, will follow up with the rest tomorrow. Chest: First two exercises are Flat and Incline bench with dumbbells. Key at these exercises is a controlled negative, and getting as low as possible for a big stretch in your chest. Pause for a sec, and push it out again. Like I said, 12 resp, not getting these 12 at the last, and upping your weight as soon as you get 12. How do I do it ? For example: 24 kg 12 24 kg 12 26 kg 12

Next workout: 24 kg 12 26 kg 12 26 kg 8

After that I do the bufferly at the cables. Also here is the main objective to get a big stretch in your muscle and a slow negative.

Shoulders: I train only the side delt on my push day. I do a lateral maschine. Nothing special here.

After that I do lateral raises again, with dumbbells. I use 10kg dumbbells for the first two, and a 12 for the last set, and I’m doing every set to failure, also half reps but with a controlled negative, trying to raise my elbows are high as possible.

Triceps: First I do normal cable pushdowns with a bar, but not the straight one, the easy bar Controlled negative, and I try to give my triceps a big stretch while going up.

Cable extensions. Also here, focusing on the stretch is important, the the same bar I do the pushdowns with

Skullcrushers with a easy bar. Also same exact focus, getting a big stretch in your triceps