Cable Shrug-In

Progression Highlights

Starting Suggestions

Primer Sets21.5 lbs

Ease back in after 29 days away.

  • • Last session opened with 4 sets.
  • • 54% of Modern Era PR.
Steady Opener25 lbs

Match your last starting set to groove technique.

  • • Last top set: 40 lbs × 8 reps.
  • • 63% of Modern Era PR.
Progression Push27 lbs

Nudge the load forward while staying crisp.

  • • 68% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendUP · 73.3%
Days Since Last Session29
% of Modern Era PR100.0%
Days Since PR29

Recent Workouts

LastOct 27(30d ago)
25→40 lbs
4 sets · 32 reps · 1,040 vol
-1Oct 19(38d ago)
20→30 lbs
3 sets · 24 reps · 600 vol

PR Progression (Modern Era)

40 lbOct 27(30d ago)
1 set8 reps320 vol
30 lbOct 19(38d ago)
1 set8 reps240 vol

Rep Range Records

1RM51 lbs · 8 repsOct 27 (30d ago)(from 40 lbs)
3RM—
5RM—
8RM40 lbs · 8 repsOct 27 (30d ago)
10RM—
12RM—

Frequently Paired

  1. 1.
    High-Cable Lateral Raise
    100% of sessions
  2. 2.
    Incline Dumbbell Row
    100% of sessions
  3. 3.
    Close Grip Lat Pulldown
    100% of sessions
  4. 4.
    One-Arm Reverse Fly on Pec Deck
    50% of sessions
  5. 5.
    Single Arm Cable Row
    50% of sessions
  6. 6.
    Machine Chest Press
    100% of sessions
  7. 7.
    Face Pull
    50% of sessions
  8. 8.
    Machine Back Extension
    50% of sessions
  9. 9.
    Cable Crunch
    50% of sessions
  10. 10.
    Exercise Ball Crunch
    50% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)40 lbsM10-27(30 days ago)2025-10-27
(60 days)40 lbsM10-27(30 days ago)2025-10-27
(90 days)40 lbsM10-27(30 days ago)2025-10-27
(180 days)40 lbsM10-27(30 days ago)2025-10-27
(365 days)40 lbsM10-27(30 days ago)2025-10-27
(Modern Era)40 lbsM10-27(30 days ago)2025-10-27
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Cable
Avg. Weight Lifted
29.3
Avg. Improvement
2.86
Highest Weight (Modern Era)
40 lbs 2025-10-27
Latest Weight
40 lbs 2025-10-27
Lowest Weight
20 lbs 2025-10-19
Days
2
Sets
7
Highest Volume (Modern Era)
320 2025-10-27

Workout History

M10-274 sets
25 lb
8 Reps
30 lb
8 Reps
🏆AT35 lb
8 Reps
🏆AT40 lb
8 Reps
PR: 40 (30 days ago)
These weights are per arm
U10-193 sets
🏆AT20 lb
8 Reps
🏆AT25 lb
8 Reps
🏆AT30 lb
8 Reps
PR: 40 (30 days ago)
program: Jeff Nippard min max week 1 day 3