I love doing a very slow negative, maybe like 6 seconds. And then do a 2 second positive, this (ESPECIALLY IN THE CHEST) will completely tear down every muscle fiber there is. So a routine with that would look something like this:
Exercise Reps pr set Set type
Incline flys 8-12-15 Drop set
Decline cable cross 8-8-8 Normal
Push ups 12-12-12 Normal
Chest press 8-8-8 Pyramid
Machine chest press 8-8-8 Drop set
Remember the TEMPO is the killer for this workout ! 6 seconds down 2 seconds up !
The reason that tempo is a beast when it comes to building muscle is due to the time under tension it creates. Your muscles will be working ALL the time in every single rep and set making them cry to stop (but you won't). Tempo can be implemented into any muscle group and any routine, just experiment and feel the pain !