Pause at the bottom, then press back up and return your leg as you do, then repeat with your other knee. Engage your core before each set by pulling in your bellybutton to tense your abs and deep core muscles. At the end of the set, switch hands and do the same number of reps again.
Pick either skullcrushers or overhead tricep extensions and do them 2nd in your routine for 3 sets.
Ask any experienced trainer, most will suggest you do cardio in a bulking phase ( reasonable cardio ).
I enjoy seated dumb bell press If you have to utilize a small dip of the knees you are using too much weight.
If you dont want to eat for your goal, then dont expect to reach it...
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