Slowly bend your elbows and lower your chest to the ground. Carefully bring the bar down. Pro tip: Cross one hand over the other when bringing the cables closer to you to further increase tension and work on your inner pecs, too.
I asked a similar question about going up in weight as the reps decrease earlier this year in the forum.
I would probably focus on big lifts, bench, military press, power cleans, squats deadlifts.
The anterior deltoids get plenty of work through the pressing exercises.
To add a bit more brunt into the leg workout you could replace leg extensions with Leg Presses, this exercise will be far more effective for muscle size and strength due to it being a compound movement and thus the utilisation of more muscles.
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