T-Bar Row Mid-Back Thickness & Spine Erector Detail

Est. 1 Rep Max-

Total Volume-

Tempo (3-1-1-1): Lower the weight with a slow, controlled 3-second eccentric stretch until the mid-back is fully lengthened. Pause for 1 second in the deep stretch position. Pull explosively upward to your lower chest taking 1 second, then contract with maximum force for a 1-second peak squeeze at the top.

Rest: 90 seconds of passive recovery between working sets.

"Delavier Note: T-bar rows target the rhomboids and mid-traps, creating deep central back separation and thickness."

Set 1Goal: 12 Reps

Set 2Goal: 10 Reps

Set 3Goal: 10 Reps

Set 4Goal: 8 Reps

Pull-Up Lat Width & Upper Body V-Taper

Est. 1 Rep Max-

Total Volume-

Tempo (3-1-1-1): Lower your body downward over a 3-second eccentric phase to a full deadhang position. Pause for 1 second in the stretched position. Pull yourself upward explosively in 1 second, bringing your upper chest to the bar, and hold a 1-second peak contraction.

Rest: 90 seconds of passive recovery between sets.

"Delavier Note: Wide-grip pull-ups recruit the latissimus dorsi to build sweeping width and structural V-taper definition."

Set 1Goal: 10 or Failure

Set 2Goal: 10 or Failure

Set 3Goal: 10 or Failure

One-Arm DB Row Unilateral Lat Etching & Balance

Est. 1 Rep Max-

Total Volume-

Tempo (3-1-1-1): Lower the dumbbell through a 3-second controlled eccentric descent, allowing the shoulder to protract safely at the bottom. Hold a 1-second deep stretch. Pull the dumbbell upward along your hip line in 1 second, holding a 1-second peak squeeze at your torso.

Rest: 75 seconds between unilateral sets.

"Delavier Note: Dumbbell rows allow an extended range of motion, isolating each lat and correcting asymmetry."

Set 1Goal: 10 Reps

Set 2Goal: 10 Reps

Set 3Goal: 12 Reps

Straight-Arm Pressdown Lat Isolation & Lower Sweep Definition

Est. 1 Rep Max-

Total Volume-

Tempo (2-1-1-2): Return the bar smoothly upward over a 2-second controlled eccentric phase. Pause for 1 second at the top overhead stretch. Press the bar down in 1 second along an arc, holding a hard 2-second peak isometric squeeze against your thighs.

Rest: 60 seconds of recovery between isolation sets.

"Delavier Note: Isolates the latissimus dorsi without bicep fatigue, etching sharp separation along the lower sweep."

Set 1Goal: 15 Reps

Set 2Goal: 15 Reps

Set 3Goal: 15 Reps

Back Extension Erector Spinae Endurance & Lower Back Detail

Est. 1 Rep Max-

Total Volume-

Tempo (2-1-1-2): Lower your upper body with a controlled 2-second descent into a deep spinal flexion stretch. Pause for 1 second at the bottom. Raise your torso upward in 1 second, holding a solid 2-second contraction at neutral top alignment.

Rest: 60 seconds between endurance sets.

"Delavier Note: Back extensions fortify the erector spinae, enhancing lower back muscle tone and spinal alignment."

Set 1Goal: 25 Reps

Set 2Goal: 25 Reps

Back Definition Routine