Trains chest first, with real work landing on core, front delts, biceps.
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.
Long eccentric under an anti-extension demand — the same profile as an ab-wheel rollout with the chest as the prime mover.
Hands on towels, floor smooth; open only as far as you can close under control.
Derived from tempo research on this movement class.
Progresses by load in +0.5kg steps. Isolation work is where the honest-volume ledger pays off — compounds alone don't cover it.
Train with intention. Open Heatwayve — it prescribes the weight, watches the reps, and does this arithmetic for every set you log.