Session logic: S-tier floor deltoid raise first (demands completely fresh muscles), then rear delt isolation and three-way raise to cover all deltoid heads. Chest follows with cable then dumbbell for complementary tension profiles. Triceps close with stretch-position barbell and contraction-position cable. Rest periods: 2–3 min between exercises, 60–90 sec between sets.
#
Muscle
~Min
Score
Exercise
1
Shoulders — lateral (S-tier)
6–8
86 S
Lying Floor Low Pulley Deltoid Raise
2
Shoulders — rear
6–8
79 A
Seated High Pulley Rear Deltoid Lateral Pull
3
Shoulders — three-way
6–8
78 A
Low Pulley Facing Front Three Way Deltoid Raise
4
Chest — cable fly
7–9
74 A
Low Pulley Chest Lateral
5
Chest — stretch
7–9
65 B
Flat Dumbbell Fly
6
Triceps — long head
6–8
76 A
Kneeling Close Grip Barbell Triceps Curl
7
Triceps — lateral head
5–7
75 A
Seated Back Supported Two Arm Triceps Press Down on High Pulley
One S-grade deltoid raise (86), four A-grade exercises (74–79), two B-grade (65). The session contains the single highest-scoring exercise in the 1,619-exercise database. Total session: ~45–55 min including rest.