Hypertrophy Program — Day 5 of 6

Pull B — Back, Biceps, Rear Delts (7 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

The Nautilus pullover opens as the highest-scoring back exercise while grip is irrelevant (arm pad), then a wide pulldown loads upper lats through adduction, and the cross-bench pullover finishes lats at stretch. Biceps pair a floor cable curl (stretch) with a concentrated bar curl (strict). Rear delts and traps close as pull-pattern synergists.

Five A-grade and two B-grade exercises. Different vectors from Day 2's pull session: pullover + pulldown + stretch vs. pulldown + row + deadlift.

  1. 01. Pullover on Nautilus Type Machine — p. 193, order on page 1
    Back — lats, cam-matched curve (Score: 79/A)
  2. 02. Wide Grip Rear Lat Pulldown — p. 166, order on page 3
    Back — upper lats, wide grip (Score: 78/A)
  3. 03. Close Grip Straight Arm Barbell Pullover Across Bench — p. 332, order on page 1
    Back — lat stretch, cross-bench (Score: 73/A)
  4. 04. Lying Floor Face Forward Two Arm Curl on High Wall Pulley — p. 252, order on page 1
    Biceps — long head stretch, cable (Score: 74/A)
  5. 05. Seated Concentrated Bar Curl on Low Pulley — p. 242, order on page 3
    Biceps — concentration, strict form (Score: 71/B)
  6. 06. Lying Floor Low Pulley Rear Deltoid Circle — p. 418, order on page 1
    Rear delts — multi-angle, floor isolation (Score: 78/A)
  7. 07. Universal Machine Shoulder Shrug — p. 154, order on page 3
    Traps — constant machine tension (Score: 71/B)

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