Upper B

Time: about 55 minutes.

#Why B differs from A

Same muscles, different regions of the same length-tension curves.

Every exercise has a resistance profile — how the external moment arm changes through the range — and every muscle has an active length-tension relationship. Where they overlap decides which region gets loaded hardest. That is the mechanistic basis of regional hypertrophy.

So:

• A: incline press (upper chest bias, deep stretch) · B: flat press + fly (mid chest, and the fly loads the stretch harder than any press can)
• A: pulldown (lats at length, overhead) · B: pull-up (same pattern, loaded differently and heavier)
• A: overhead extension (triceps long head at length) · B: pushdown (lateral and medial heads, shorter position)
• A: incline curl (biceps long head at length) · B: preacher (the other end of the curve, hardest near full extension)

Two exercises per muscle is enough. More is variety for its own sake, and variety costs you the ability to see whether anything is improving.

#Flat dumbbell press — go deep

The whole reason for dumbbells here is the bottom position. Lower until you feel a real stretch across the chest, controlled, without letting the shoulders roll forward. If you are stopping where a barbell would touch your chest, you are leaving the best part of the rep unused.

#Weighted pull-ups

If you cannot do 6 clean bodyweight reps, use a neutral-grip pulldown and build there. Assisted pull-up machines are fine. Kipping is not a hypertrophy tool.

#Reverse pec-deck for rear delts

Rear delts have essentially no useful stretched position, so tension continuity matters more than range. A machine or cable holds tension throughout; a dumbbell reverse fly loses it at the bottom entirely.