One-Arm Cable Chest Press Crossover

Progression Highlights

Starting Suggestions

Primer Sets25.5 lbs

Ease back in after 15 days away.

  • • Last session opened with 3 sets.
  • • 51% of Modern Era PR.
Steady Opener30 lbs

Match your last starting set to groove technique.

  • • Last top set: 50 lbs × 10 reps.
  • • 60% of Modern Era PR.
Progression Push32 lbs

Nudge the load forward while staying crisp.

  • • 64% of Modern Era PR.
Trend & Recovery
Momentum
Days Since Last Session15
% of Modern Era PR100.0%
Days Since PR15

Recent Workouts

LastDec 26, 2025(16d ago)
30→50 lbs
3 sets · 32 reps · 1,260 vol

PR Progression (Modern Era)

50 lbDec 26, 2025(16d ago)
1 set10 reps500 vol

Rep Range Records

1RM67 lbs · 10 repsDec 26, 2025 (16d ago)(from 50 lbs)
3RM—
5RM—
8RM—
10RM50 lbs · 10 repsDec 26, 2025 (16d ago)
12RM30 lbs · 12 repsDec 26, 2025 (16d ago)

Frequently Paired

  1. 1.
    Alternating Dumbbell Bench Press
    100% of sessions
  2. 2.
    High to Low Cable Flyes
    100% of sessions
  3. 3.
    Preacher Curl
    100% of sessions
  4. 4.
    Barbell Incline Bench Press
    100% of sessions
  5. 5.
    Standing One-Arm Biceps Cable Curl
    100% of sessions
  6. 6.
    Standing Biceps Cable Curl
    100% of sessions
  7. 7.
    Hammer Dumbbell Curl
    100% of sessions
  8. 8.
    Barbell Bench Press
    100% of sessions
Action: Try 55 lbs, aim for 6+ reps
(30 days)50 lbsF12-262025-12-26
(60 days)50 lbsF12-262025-12-26
(90 days)50 lbsF12-262025-12-26
(180 days)50 lbsF12-262025-12-26
(365 days)50 lbsF12-262025-12-26
(Modern Era)50 lbsF12-262025-12-26
Exercise Type
Strength - Weight (lbs), Reps
Primary
Chest
Equipment
Machine
Avg. Weight Lifted
39.4
Avg. Improvement
6.67
Highest Weight (Modern Era)
50 lbs 2025-12-26
Latest Weight
50 lbs 2025-12-26
Lowest Weight
30 lbs 2025-12-26
Days
1
Sets
3
Highest Volume (Modern Era)
500 2025-12-26
Reps avg. improvement
0.67

Workout History

F12-263 sets
🏆AT30 lb
12
🏆AT40 lb
10
🏆AT50 lb
10
PR: 50 (16 days ago) [100%]
Weight might be wrong