Session logic: Nautilus pullover first (grip-free, pure lat isolation), wide pulldown for upper lat adduction, cross-bench pullover for maximum stretch. Biceps: floor cable curl (stretch) then concentrated curl (strict). Rear delts and traps close as pull synergists. Rest periods: 2–3 min between exercises, 60–90 sec between isolation sets.
#
Muscle
~Min
Score
Exercise
1
Back — lats, machine
7–9
79 A
Pullover on Nautilus Type Machine
2
Back — upper lats
7–9
78 A
Wide Grip Rear Lat Pulldown
3
Back — lat stretch
7–9
73 A
Close Grip Straight Arm Barbell Pullover Across Bench
4
Biceps — stretch
6–8
74 A
Lying Floor Face Forward Two Arm Curl on High Wall Pulley
5
Biceps — strict isolation
6–8
71 B
Seated Concentrated Bar Curl on Low Pulley
6
Rear delts — circle
6–8
78 A
Lying Floor Low Pulley Rear Deltoid Circle
7
Traps — shrug
5–7
71 B
Universal Machine Shoulder Shrug
Five A-grade exercises (73–79) and two B-grade (71). Different lat angles from Day 2: pullover + wide pulldown + cross-bench instead of medium pulldown + low pull-in + deadlift. Total session: ~45–55 min including rest.