Single Joint Workout. Part 2

Bet you thought I forgot.  No, I purposely gave you an incomplete workout.  Of course there is more. 

I was going to finish off tonight, but my calves, hammies, biceps, and lats are hurting so badly from Monday, that I still have to wait at least another day.  Arthur Jones, you are so right.

But when I do get to my second part, this is what it will look like.

Set 1- Flat flyes superset with Leg Extensions, or my variation of a Hack Squat. (Check back to my leg posts and videos to get the information needed.)

Set 2- Shrugs superset with forearm curls.

Set 3- MAYBE, incline or decline Flyes superset with Back Extensions, or Stiff-Leg Deadlift.

I would try using the exact same format as Part 1 (That was 2 posts ago), and you choose the apparatus, as I mentioned before, in part 1.

Go to failure, or even worse, get some cheat reps, forced reps, or even negatives in there also.  This, like part 1, should gas you. 

But remember, shoot for that 45-75 second set that gets you to failure.  This shouldn't be a nice workout.  It should hurt for days.

If you are truly working hard, and not deceiving yourself, you will see what I mean.  And if you feel great the next day, you're too soft to get it.

Hope this helps.