Delavier Hypertrophy Architecture

Arms Hypertrophy Routine

Maximal Mechanical Tension • Triceps & Biceps Mass Architecture

0 / 28 Sets Completed
Timer Ready 00:00
1. Close-Grip Bench Press
2. Bench Dip
3. Seated EZ-Bar French Press
4. Rope Pressdown
1. Standing Barbell Curl
2. EZ-Bar Preacher Curl
3. Concentration Curl
4. Hammer Curl
Close-Grip Bench Press Triceps Lateral & Medial Head Mass Core
Est. 1 Rep Max-
Total Volume-
Tempo (3-1-1-0): 3 seconds eccentric lowering to lower sternum, 1 second pause at bottom, 1 second explosive drive upward, 0 seconds lockout rest.
Rest: 120 seconds between heavy working sets.
"Delavier Note: Close-grip pressing shifts the primary mechanical load from the pectorals onto the triceps brachii, maximizing triceps cross-sectional mass recruitment."
Set 1Goal: 10 Reps
Set 2Goal: 10 Reps
Set 3Goal: 8 Reps
Set 4Goal: 6 Reps
Set 5Goal: 6 Reps
Bench Dip Compound Triceps Extension & Stretch
Est. 1 Rep Max-
Total Volume-
Tempo (3-0-1-0): 3 seconds controlled descent, 0 seconds bottom turnaround, 1 second powerful upward press, 0 seconds lockout rest.
Rest: 90 seconds between sets.
"Delavier Note: Bench dips place the shoulder in extension while forcing the triceps to overcome bodyweight leverage through an extensive range of motion."
Set 1Goal: 10 Reps
Set 2Goal: 10 Reps
Set 3Goal: 10 Reps
Seated EZ-Bar French Press Long Head Overload & Deep Stretch
Est. 1 Rep Max-
Total Volume-
Tempo (3-1-1-0): 3 seconds lowering behind head for maximum long head stretch, 1 second bottom pause, 1 second overhead extension, 0 seconds lockout rest.
Rest: 90 seconds between sets.
"Delavier Note: Overhead arm positioning stretches the triceps long head across the shoulder joint, triggering heightened hypertrophic adaptation under tension."
Set 1Goal: 6 Reps
Set 2Goal: 8 Reps
Set 3Goal: 10 Reps
Rope Pressdown Terminal Contraction & Peak Squeeze
Est. 1 Rep Max-
Total Volume-
Tempo (2-1-1-1): 2 seconds eccentric return, 1 second bottom turnaround, 1 second pushdown, 1 second peak contraction squeeze spreading rope ends.
Rest: 75 seconds between sets.
"Delavier Note: Spreading the rope attachment at full extension allows complete forearm pronation and maximal contraction of the lateral triceps head."
Set 1Goal: 8 Reps
Set 2Goal: 10 Reps
Set 3Goal: 10 Reps
Standing Barbell Curl Biceps Brachii Mass Foundation
Est. 1 Rep Max-
Total Volume-
Tempo (3-1-1-0): 3 seconds eccentric lower, 1 second bottom stretch, 1 second explosive curl, 0 seconds top rest.
Rest: 120 seconds between heavy working sets.
"Delavier Note: Standing barbell curls permit heavy loading across both the long and short heads of the biceps brachii while engaging core stabilizers."
Set 1Goal: 10 Reps
Set 2Goal: 10 Reps
Set 3Goal: 8 Reps
Set 4Goal: 6 Reps
Set 5Goal: 6 Reps
EZ-Bar Preacher Curl Strict Isolation & Lower Biceps Insertion
Est. 1 Rep Max-
Total Volume-
Tempo (3-1-1-1): 3 seconds eccentric lower to full extension, 1 second bottom stretch, 1 second curl up, 1 second top peak contraction.
Rest: 90 seconds between sets.
"Delavier Note: Preacher bench support eliminates torso momentum and locks the upper arms forward, emphasizing the brachialis and lower biceps belly."
Set 1Goal: 6 Reps
Set 2Goal: 8 Reps
Set 3Goal: 10 Reps
Concentration Curl Peak Height & Supination Squeeze
Est. 1 Rep Max-
Total Volume-
Tempo (2-1-1-2): 2 seconds controlled lower, 1 second bottom pause, 1 second curl with maximum wrist supination, 2 seconds intense peak squeeze.
Rest: 75 seconds between sets.
"Delavier Note: Bracing the elbow against the inner thigh isolates the biceps, allowing complete supination for maximum height and peak definition."
Set 1Goal: 12 Reps
Set 2Goal: 12 Reps
Hammer Curl Brachialis & Brachioradialis Thickness
Est. 1 Rep Max-
Total Volume-
Tempo (2-1-1-1): 2 seconds neutral-grip lower, 1 second bottom stretch, 1 second curl with palms facing each other, 1 second top squeeze.
Rest: 75 seconds between sets.
"Delavier Note: Neutral grip hammer curls recruit the brachialis and brachioradialis, pushing the biceps upward to create arm thickness and forearm balance."
Set 1Goal: 10 Reps
Set 2Goal: 10 Reps
Set 3Goal: 8 Reps