The only thing I do of the options you mention is unilateral lifts. Concentration curls, one arm rowing, alternating dumbbell curl and press, and one of my leg workouts is one leg press and one foot calf raise, non-stop and alternating legs. (Left leg press 10-12 reps, immediately right leg press 10-12 reps, immediately left calf raise on the leg press machine, immediately followed by right calf raise and then back to the left leg and start over.)
I never do negatives. I can’t recover from them - I just get sore in an “injured” feeling, not a pumped feeling, and by the time I have recovered from the soreness I have lost the training effect. I don’t care what the Nautilus people say - it doesn’t work for me.
I also never (or almost never) do drop sets or forced reps. I train for strength mostly, and it is counter-productive to go to failure if you are training for strength as opposed to size. End the set when you feel like you have 1-2 reps left.
I have four or five different workouts that I go thru over the course of a training cycle.
Workout A is bench press, heavy, 5 sets of 6.
Workout B is incline dumbbell press, three sets of 10, and then dips, two sets of 15-20.
Workout C is bench press again, medium, 4 sets of 10.
Workout D is dumbbell bench press, light, 4 sets of 10.
I alternate between laterals, front raises with dumbbells, and overhead press, all for three sets of 8-12.
Lower Back - I have a bad back, so I alternate a workout with various kinds of planks and 50 back extensions on the 45[sup]o[/sup] Roman chair, or 45 back extensions and two sets on the Cybex lower back machine - 5x75 and 12x165. These workouts are part of my warm up, along with 150 crunches.
Upper back -
Workout A - Lat Pulldowns - three sets, 20, 15, 10. Then cable rowing, two sets of 15-20.
One arm cable rows, 3x10 going up in weight each set. Then straight arm cable pullovers, 2x20 with a constant weight.
Decline dumbbell pullovers, 3x15-20. Then high pulley rows, two sets of 15.
Machine squats, 3 sets, 10, 10, 20, increasing weight each set.
One leg press alternating with one foot calf press as described above.
I end most workouts with some kind of biceps curl chosen almost at random - hammer curls, dumbbell curls, concentration curls, curl and press - whatever. Usually 3x10, although sometimes 2x20 or 5x5.
Congratulations on your progress.