Session logic: Cable isolation first (highest tension per rep, needs fresh muscles), then dumbbell stretch work, then barbell compound (progressive overload chassis). Shoulders next (highest-scoring muscle group in database). Triceps last (already pre-fatigued from pressing). Rest periods: 2–3 min between exercises, 60–90 sec between sets.
#
Muscle
~Min
Score
Exercise
1
Chest — inner/upper
7–9
74 A
High Pulley Chest Lateral
2
Chest — clavicular
7–9
67 B
Incline Dumbbell Fly
3
Chest — compound
8–10
65 B
Medium Grip Incline Barbell Bench Press
4
Shoulders — lateral
6–8
84 A
Standing Low Pulley Deltoid Raise
5
Shoulders — front
6–8
79 A
Seated Back Supported Low Pulley Alternated Front Deltoid Raise
6
Triceps — long head
6–8
76 A
Incline Close Grip Barbell Triceps Curl
7
Triceps — lateral head
5–7
75 A
Standing Two Arm Triceps Press Down on High Wall Pulley
5 of 7 exercises are A-grade (74–84). The two B-grade chest exercises (65–67) are included for stretch-under-load and progressive overload potential that cable isolation cannot provide. Total session: ~45–55 min including rest periods.