Single-Joint Workout

Every so often, you may want to do something really different, but run out of ideas.  Here's one that I just did an hour ago.

All supersets, some completely unrelated, and only single-joint movements.  It's a totally different feel when all you are doing is concentrating on these types of movements.  It doesn't give you that being run over feeling right away, but already, I'm starting to feel the effects.

Here it is.

Seated calf raises superset with side laterals.  3 sets

Leg curls superset with front raises.  3 sets

Straight arm pulldowns followed immediately by triceps pushdowns followed immediately by rear laterals followed immediately by arm curls.  3 sets

Set 1, I used machine and dumbbells.
Set 2, I used bands and dumbbells.
Set 3, I used bands, bands, bands, and dumbbells.

The exercises in the sets were done immediately after each other.  There was a rest time of about 2 Minutes between the sets, except about 3 Minutes for the last combination.

Of course, everything was done till failure, with lots of cheat reps concentrically and slow eccentric movements.  But you can play around with all that.

Because you are just concentrating on one moving joint, you are able to truly visualize what is happening.  And by keeping the first two combos completely unrelated, you will not be pre-exhausted heading into your second half of the set. 

Your last 4-way combo is another story.  It's all about pre-exhausting and overlapping.

Many, many,more to share with you if you would like.  Try this one out, but of course it will be up to you to decide what apparatus to use.