Delavier Definition Architecture

Arms Definition Routine

High-Density Striation & Muscle Definition Protocols

0 / 20 Sets Completed
Timer Ready 00:00
1. Lying French Press
2. DB Kickback
3. Reverse-Grip Pressdown
1. Standing EZ-Bar Curl
2. Seated DB Alt. Curl
3. Two-Arm High Cable Curl
4. DB Unilateral Preacher Curl
Lying French Press Long Head Striation & Stretch Architecture
Est. 1 Rep Max-
Total Volume-
Tempo (3-1-1-0): 3 seconds eccentric lower behind head, 1 second deep stretch pause, 1 second clean extension, 0 seconds lockout rest.
Rest: 75 seconds between defining sets.
"Delavier Note: Lying French presses isolate the triceps long head while minimizing auxiliary momentum, enhancing overall tendon-to-muscle definition."
Set 1Goal: 12 Reps
Set 2Goal: 12 Reps
Set 3Goal: 10 Reps
Set 4Goal: 8 Reps
DB Kickback Terminal Contraction & Peak Squeeze
Est. 1 Rep Max-
Total Volume-
Tempo (2-1-1-2): 2 seconds controlled return, 1 second pause at hip, 1 second arm extension, 2 seconds maximum peak contraction squeeze.
Rest: 60 seconds between defining sets.
"Delavier Note: Dumbbell kickbacks achieve maximal lateral head activation when the upper arm remains parallel to the torso throughout execution."
Set 1Goal: 15 Reps
Set 2Goal: 15 Reps
Reverse-Grip Pressdown Medial Head Isolation & Supinated Definition
Est. 1 Rep Max-
Total Volume-
Tempo (2-1-1-1): 2 seconds eccentric return, 1 second bottom turnaround, 1 second pressdown with supinated grip, 1 second peak squeeze.
Rest: 60 seconds between defining sets.
"Delavier Note: Supinating the wrists during pressdowns shifts primary stress onto the medial head, etching clean definition above the elbow joint."
Set 1Goal: 15 Reps
Set 2Goal: 15 Reps
Standing EZ-Bar Curl Biceps Brachii Mass & Contour Shaping
Est. 1 Rep Max-
Total Volume-
Tempo (3-1-1-0): 3 seconds eccentric lower, 1 second bottom stretch, 1 second curl upward, 0 seconds top turnaround.
Rest: 75 seconds between defining sets.
"Delavier Note: Standing EZ-bar curls engage both short and long heads, building foundational contour and separation throughout the bicep belly."
Set 1Goal: 12 Reps
Set 2Goal: 12 Reps
Set 3Goal: 10 Reps
Set 4Goal: 8 Reps
Seated DB Alt. Curl Supination Peak & Isolated Definition
Est. 1 Rep Max-
Total Volume-
Tempo (3-1-1-1): 3 seconds eccentric return, 1 second stretch, 1 second alternating curl with wrist supination, 1 second top peak squeeze.
Rest: 75 seconds between defining sets.
"Delavier Note: Seated alternating dumbbell curls allow intense wrist supination at the apex, recruiting the outer bicep head for enhanced peak definition."
Set 1Goal: 8-10 Reps
Set 2Goal: 8-10 Reps
Set 3Goal: 12 Reps
Two-Arm High Cable Curl Double Biceps Front Pose Striation
Est. 1 Rep Max-
Total Volume-
Tempo (2-1-1-2): 2 seconds eccentric return, 1 second pause at extension, 1 second curl to ears, 2 seconds high-peak muscular squeeze.
Rest: 60 seconds between defining sets.
"Delavier Note: High pulley dual-cable curls mimic the classic double bicep pose, placing continuous tension on the biceps peak to etch sharp striations."
Set 1Goal: 15 Reps
Set 2Goal: 15 Reps
DB Unilateral Preacher Curl Strict Isolation & Lower Insertion Cut
Est. 1 Rep Max-
Total Volume-
Tempo (3-1-1-1): 3 seconds eccentric lower to full stretch, 1 second bottom pause, 1 second curl, 1 second peak contraction.
Rest: 60 seconds between defining sets.
"Delavier Note: Unilateral dumbbell preacher curls eliminate bilateral assistance, providing strict isolation to carve the lower bicep insertion."
Set 1Goal: 15 Reps
Set 2Goal: 15 Reps