Trains triceps first, with real work landing on core, front delts.
These are the weights Heatwayve's volume audit actually computes with — deliberately conservative, so compounds don't masquerade as full coverage. A 0.5 means a set counts as half a set for that muscle: meaningful help, not a replacement for direct work.
Elbow extension against bodyweight at an angle; slow eccentric is the only way to progress once the angle is fixed.
Hands on a table edge, body straight; lower the forehead to the edge, press back out.
Derived from tempo research on this movement class.
Progresses by load in +0.5kg steps — small muscles, small increments, long patience.
Train with intention. Open Heatwayve — it prescribes the weight, watches the reps, and does this arithmetic for every set you log.