Session logic: Lat pulldown and low pull-in establish scapular and lat rhythm with constant cable tension, then the stiff-legged deadlift loads the hinge. Biceps and forearms finish without stealing stability from the big pulls. Rest periods: 2–3 min before heavy sets (especially deadlift), 60–90 sec on isolation.
#
Muscle
~Min
Score
Exercise
1
Back — lats, upper
8–10
78 A
Medium Grip Rear Lat Pulldown
2
Back — lower lats
8–10
77 A
Seated Floor Low Lat Pull-In on Low Wall Pulley
3
Back — hinge / erectors
8–10
69 B
Stiff Legged Barbell Dead Lift
4
Biceps — stretch
6–8
76 A
Incline Face Away Low Pulley Alternated Biceps Curl
5
Biceps — strict / reverse
6–8
78 A
Kneeling Scott Bench Reverse Grip Bar Curl on Low Pulley
6
Forearms — flexors
5–7
78 A
Low Pulley Bar Standing Face Away Palms Up Wrist Curl
Five A-grade pulls and isolates (76–78); one B-grade deadlift (69) for overload and erector tension. Total session: ~40–50 min including rest.