Lower the bar as quickly as possible. Reverse it as quickly as possible and accelerate to lock-out. Always use chains or light Flex bands on these sets. After the 8-10 sets, train the triceps very hard. Attempt new records in a bar or dumbbell extension, J.M. presses, or any other triceps exercise.
Triceps are most important.
Lats are next, followed by delt raises, upper back, and fore-arms. All this should be done in less than an hour. Three days later, Wednesday, is max effort day. You can have records with added chains or bands. Make as many combinations as possible.