Delavier Hypertrophy Matrix

Shoulder Striation Architecture

Anterior, Lateral & Posterior Head Isolation Protocols

0 / 13 Sets Completed
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1. Smith Press
2. Arnold Press
3. Lateral Raise
4. Rear Flye
Seated Smith-Machine Press Anterior Deltoid Mass & Axial Stability
Est. 1 Rep Max-
Total Volume-
Tempo (3-1-1-1): 3s eccentric lowering to clavicle level, 1s dead-stop bottom stretch, 1s explosive concentric drive, 1s peak lockout contraction.
Setup: Adjust bench to 85 degrees. Unrack bar directly over upper chest with a pronated grip slightly wider than shoulder width.
Execution: Lower bar under absolute control for 3 seconds. Reverse momentum instantly without bouncing off the chest line.
Rest: 90 seconds strict recovery between working sets.
"Delavier Note: Fixed vertical stabilization removes secondary stabilizing fatigue, allowing maximum motor unit recruitment of the anterior deltoid head."
Set 1Goal: 12 Reps
Set 2Goal: 12 Reps
Set 3Goal: 10 Reps
Set 4Goal: 8 Reps
Arnold Press Rotational Multi-Head Deltoid Engagement
Est. 1 Rep Max-
Total Volume-
Tempo (3-1-1-1): 3s rotational descent, 1s bottom pause with palms facing face, 1s press and supination arc, 1s peak overhead contraction.
Setup: Hold dumbbells at chin height with palms facing inward toward your torso (supinated bottom position).
Execution: Simultaneously press upward while rotating your wrists outward so palms face forward at full lockout. Reverse motion on descent.
Rest: 90 seconds between sets.
"Delavier Note: The continuous rotational torque forces simultaneous recruitment across anterior and lateral deltoid fibers throughout a prolonged range of motion."
Set 1Goal: 8-10 Reps
Set 2Goal: 8-10 Reps
Set 3Goal: 12 Reps
Overhead DB Lateral Raise Lateral Head Width & Broadening Definition
Est. 1 Rep Max-
Total Volume-
Tempo (3-1-1-2): 3s eccentric negative, 1s dead stop at sides, 1s clean lateral sweep, 2s isometric contraction at parallel.
Setup: Stand tall with a slight forward torso lean (approx. 5 degrees). Keep a micro-bend in the elbow throughout the movement.
Execution: Lead upward with your elbows, pouring water out of pitchers at the top apex. Prevent any body English or swinging.
Rest: 75 seconds between sets.
"Delavier Note: Direct isolation of the middle deltoid head creates the coveted 'capped' shoulder width and aesthetic separation from the upper arm."
Set 1Goal: 10 Reps
Set 2Goal: 10 Reps
Set 3Goal: 12 Reps
Reverse Pec-Deck Flye Posterior Deltoid Isolation & Posture Balance
Est. 1 Rep Max-
Total Volume-
Tempo (2-1-1-2): 2s controlled negative return, 1s deep rear stretch, 1s forceful sweep backward, 2s peak rear-delt squeeze.
Setup: Face the machine chest pad with seat adjusted so handles align precisely with shoulder height. Neutral grip.
Execution: Drive arms backward in a wide arc, focusing entirely on pulling from the back of your shoulders rather than your upper back/traps.
Rest: 60 seconds between sets.
"Delavier Note: Rear deltoid development counterbalances internal rotation from pressing movements, solidifying shoulder girdle health and complete three-dimensional striation."
Set 1Goal: 15 Reps
Set 2Goal: 15 Reps
Set 3Goal: 15 Reps