Trains rear delts first, with real work landing on side delts, upper back.
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.
Prone Y-T-W sequence; tempo with pauses builds lower trap, rear delt, and scapular stability for posture and shoulder health.
Thumbs up; lift into Y then T then W shapes, squeeze shoulder blades throughout.
Derived from tempo research on this movement class — Schoenfeld BJ, Ogborn DI, Krieger JW.
Progresses by reps, not weight — you earn harder sets, longer holds, or extra reps rather than plates.
Train with intention. Open Heatwayve — it prescribes the weight, watches the reps, and does this arithmetic for every set you log.