Hypertrophy Program — Day 2 of 6

Pull A — Back, Biceps, Forearms (6 exercises)

Scoring methodology: Mechanical Tension (lever ratio) + Tension Continuity (cable vs free weight) + Muscle Breadth (compound vs isolation) + Stretch-Under-Load + Joint Safety + Progressive Overload Potential. Total 0–100. Source: exercise_hypertrophy_scores.xlsx derived from relabeled_magic_excel_20260412.xlsx.

Why these exercises & this order

Two horizontal/vertical cable pulls cover upper and lower lat lines with high tension continuity, then the stiff-legged deadlift adds erector and global posterior overload. Biceps pair stretch-biased cable work with strict Scott-bench isolation; forearms close with a cable wrist curl that keeps tension in full flexion.

Cable and machine pulls first — constant stack resistance through the lat lever arms (roughly 9:1)
Deadlift mid-session — heavy hinge after lats are awake, before elbow isolation fatigues grip
Arms last — biceps and forearms finish the pull pattern without compromising row quality

Five of six exercises are A-grade (76–78). The stiff-legged barbell deadlift is 69/B — included for 10:1 erector leverage and 15/15 overload potential despite lower joint-safety subscores.

01. Medium Grip Rear Lat Pulldown — p. 166, order on page 2
Back — lats, retraction, constant tension (Score: 78/A)
02. Seated Floor Low Lat Pull-In on Low Wall Pulley — p. 180, order on page 3
Back — lower lats, horizontal vector (Score: 77/A)
03. Stiff Legged Barbell Dead Lift — p. 152, order on page 1
Back — erectors, hinge overload (Score: 69/B)
04. Incline Face Away Low Pulley Alternated Biceps Curl — p. 223, order on page 3
Biceps — long head stretch, cable (Score: 76/A)
05. Kneeling Scott Bench Reverse Grip Bar Curl on Low Pulley — p. 222, order on page 1
Biceps — isolation, brachioradialis (Score: 78/A)
06. Low Pulley Bar Standing Face Away Palms Up Wrist Curl — p. 360, order on page 3
Forearms — flexors, 7:1 lever (Score: 78/A)

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