On 1st set use weight that allows 10 to 12 repititions. Use the same weight to complete 40 total repititions, taking as many sets as needed. Fewer reps on subsequent sets is ok. Perform every rep as fast as possible with good form. End the set when you slow down or your form changes.
For each exercise, finish all repititions on one side before switching to the other.
Allow 48 hours before performing Workout C