Delavier Biomechanical Protocol v3.2

Shoulders Mass-Gaining Routine

Anatomical optimization of the deltoids for complete clavicular, acromial, and spinal head hypertrophy.

0 / 16 Sets Completed
System Ready 00:00
1. Seated Barbell Press
2. Seated DB Press
3. Front DB Raise
4. DB Lateral Raise
5. Bent-Over DB Lateral Raise
Seated Barbell Press Anterior & Lateral Deltoids • Heavy Compound Base
Est. 1 Rep Max-
Total Volume-
Anatomical Execution: Sit upright with your lumbar spine supported against the bench pad to neutralize torso momentum. Grasp the barbell with a pronated grip wider than shoulder-width.
Rest Interval: 90 seconds.
"As Frédéric Delavier instructs: Lower the bar under strict control down to the upper chest level, stretching the anterior deltoids and clavicular pectorals to maximum capacity, before pressing upward along a vertical vector while keeping the core tightly locked."
Set 1Goal: 12 Reps (50%)
Set 2Goal: 10 Reps (75%)
Set 3Goal: 8 Reps (100%)
Set 4Goal: 6 Reps (100%)
Seated DB Press Multi-Axis Deltoid Recruitment • Extended Range
Est. 1 Rep Max-
Total Volume-
Anatomical Execution: Sit on an upright bench holding dumbbells at shoulder level with a neutral or semi-pronated grip to maximize freedom of movement through the glenohumeral joint.
Rest Interval: 75 seconds.
"As Frédéric Delavier instructs: Press the weights upward in a slight converging arc above your head. Descend deeply past shoulder level to create maximum stretch across both the anterior and lateral heads of the deltoid."
Set 1Goal: 6 Reps (Heavy)
Set 2Goal: 8 Reps (Moderate)
Set 3Goal: 10 Reps (Burnout)
Front DB Raise Anterior Deltoid Isolation • Clavicular Tie-in
Est. 1 Rep Max-
Total Volume-
Anatomical Execution: Stand tall with dumbbells resting against the front of your thighs, palms facing backward. Maintain a slight, fixed flexion at the elbow joint to minimize joint leverage stress.
Rest Interval: 60 seconds.
"As Frédéric Delavier instructs: Raise the dumbbell forward and upward until your arm reaches eye level, isolating the anterior head of the deltoid while keeping your torso completely rigid to prevent any swinging momentum."
Set 1Goal: 10 Reps
Set 2Goal: 10 Reps
DB Lateral Raise Acromial Head • Deltoid Width Builder
Est. 1 Rep Max-
Total Volume-
Anatomical Execution: Stand upright with dumbbells positioned at your sides. Lead the movement strictly with your elbows, raising your arms outward in the scapular plane until parallel with the floor.
Rest Interval: 60 seconds.
"As Frédéric Delavier instructs: Imagine pouring water out of pitchers at the top of the lift to maximize the mechanical tension vector on the lateral acromial fibers, ensuring width development across the shoulder girdle."
Set 1Goal: 8 Reps
Set 2Goal: 8 Reps
Set 3Goal: 10 Reps
Bent-Over DB Lateral Raise Spinal Head • Posterior Deltoid & Upper Back
Est. 1 Rep Max-
Total Volume-
Anatomical Execution: Hinge forward at the hips until your torso is nearly parallel to the floor, keeping your back flat and neck aligned in a neutral posture. Hold dumbbells hanging vertically beneath your chest.
Rest Interval: 60 seconds.
"As Frédéric Delavier instructs: Lift the dumbbells out and up toward the ceiling by contracting the posterior deltoids and scapular retractors, maintaining a stable torso angle to isolate the rear shoulder heads completely."
Set 1Goal: 8 Reps
Set 2Goal: 8 Reps
Set 3Goal: 10 Reps