Delavier Definition Architecture

Back Definition Routine

Mid-Back Thickness & Lat Striation Protocols

0 / 15 Sets Completed
Timer Ready 00:00
1. T-Bar Row
2. Pull-Up
3. One-Arm DB Row
4. Straight-Arm Pressdown
5. Back Extension
T-Bar Row Mid-Back Thickness & Spine Erector Detail
Est. 1 Rep Max-
Total Volume-
Tempo (3-1-1-1): 3 seconds controlled stretch, 1 second pause at full extension, 1 second powerful pull to chest, 1 second squeeze.
Rest: 90 seconds between defining 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): 3 seconds eccentric lower, 1 second bottom deadhang stretch, 1 second explosive pull to chest, 1 second top squeeze.
Rest: 90 seconds between defining 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): 3 seconds stretch down, 1 second bottom stretch, 1 second pull along hip, 1 second peak contraction.
Rest: 75 seconds between defining 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): 2 seconds controlled return, 1 second overhead stretch, 1 second pressdown, 2 seconds peak contraction at thighs.
Rest: 60 seconds between defining 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): 2 seconds descent, 1 second bottom stretch, 1 second rise, 2 seconds contraction at top alignment.
Rest: 60 seconds between defining 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