Focus on all exercises perfect form driving through the positive pausing for a second at the top and the bottom of the movement with a nice slow controlled negative. When you reach the upper limit of the rep range make a slight increase in poundage to take you back to the correct rep range. Train like this as intensely as possible as you become stronger reduced the sets down to two sets per exercise to allow for the increased stress
Detailed Workout Plan
Bench Press, 3 sets of 6 to 12 reps
Shoulder Press, 3 sets of 6 to 12 reps
Lying Tricep Extensions, 3 sets of 10 to 12 reps.