5 sets
Set 1 20 light reps with 2 second slow count on descend each rep
Set 2 15 heavier reps with 2 second slow count on descend each rep
Set 3 12 reps with 3 second slow count on descend each rep
Set 4 10 heavier reps with 3 second slow count on descend each rep
Set 5 5 heavy reps with 5 second slow count on descend each rep immediately followed by 20 second hold at the top in full push press extension.

Note: Increase weight each set, go heavier than your usual if possible, we want to progressively increase the weight we are using to continue to shock the body and cause transformation. Keep your core tight while pushing up to avoid excessive arching of the back. Pay attention to the slow counts and the hold overhead on the last set. Rest 90 seconds between sets.