C-Sets

Muscle Target: Triceps

Exercises: Dips, Push-downs, and Angled Push-downs

Repetitions:

Dips……………………………5 reps

Push Downs……………………….10 reps

Angled Push-downs……………………….40 reps

Sets: 3 sets, do each exercise once before doing an exercise twice.  For example, you will do one set of dips, then go to push-downs, then proceed to angled push-downs.   Also, make sure the  dips are hard, the push-downs have a good amount of weight on them, and that the angled push-downs are very light.  There is no rest during this superset.  You go through each exercise three times with no rest!

Muscle Target: Biceps

Exercises: One-armed bicep curl, Two-armed bicep curl with bar, Wrist curls

Repetitions:

One-armed Bicep Curls……………………5 reps

Two Arm Bicep Curl…………………………….10 reps

Wrist Curls………………………………….40 reps

Sets: 3 sets

Muscle Target: Chest

Exercises: Bench Press, Push-ups, Smith Machine Bench Press

Repetitions:

Bench Press…………………………….5 reps

Push-ups……………………………10 reps

Smith Machine Bench Press………………………….40 reps

Sets: 3 sets

Muscle Target: Shoulders

Exercises: Military Press, Standing Press, Shoulder Raises

Repetitions:

Military Press…………………………5 reps

Standing Press…………………………..10 reps

Shoulder Raises…………………………40 reps