One-Arm Reverse Fly on Pec Deck

Progression Highlights

Starting Suggestions

Primer Sets25.5 lbs

Ease back in after 37 days away.

  • • Last session opened with 4 sets.
  • • 43% of Modern Era PR.
Steady Opener30 lbs

Match your last starting set to groove technique.

  • • Last top set: 60 lbs × 8 reps.
  • • 50% of Modern Era PR.
Progression Push32 lbs

Nudge the load forward while staying crisp.

  • • 53% of Modern Era PR.
Trend & Recovery
Days Since Last Session37
% of Modern Era PR100.0%
Days Since PR37

Recent Workouts

LastOct 19(38d ago)
30→60 lbs
4 sets · 32 reps · 1,440 vol

PR Progression (Modern Era)

60 lbOct 19(38d ago)
1 set8 reps480 vol

Rep Range Records

1RM76 lbs · 8 repsOct 19 (38d ago)(from 60 lbs)
3RM—
5RM—
8RM60 lbs · 8 repsOct 19 (38d ago)
10RM—
12RM—

Frequently Paired

  1. 1.
    Cable Shrug-In
    100% of sessions
  2. 2.
    High-Cable Lateral Raise
    100% of sessions
  3. 3.
    Incline Dumbbell Row
    100% of sessions
  4. 4.
    Close Grip Lat Pulldown
    100% of sessions
  5. 5.
    Machine Chest Press
    100% of sessions
  6. 6.
    Cable Crunch
    100% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)N/A
(60 days)60 lbsU10-19(38 days ago)2025-10-19
(90 days)60 lbsU10-19(38 days ago)2025-10-19
(180 days)60 lbsU10-19(38 days ago)2025-10-19
(365 days)60 lbsU10-19(38 days ago)2025-10-19
(Modern Era)60 lbsU10-19(38 days ago)2025-10-19
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Machine
Avg. Weight Lifted
45
Avg. Improvement
7.5
Highest Weight (Modern Era)
60 lbs 2025-10-19
Latest Weight
60 lbs 2025-10-19
Lowest Weight
30 lbs 2025-10-19
Days
1
Sets
4
Highest Volume (Modern Era)
480 2025-10-19

Workout History

U10-194 sets
🏆AT30 lb
8 Reps
🏆AT40 lb
8 Reps
🏆AT50 lb
8 Reps
🏆AT60 lb
8 Reps
PR: 60 (38 days ago)
program: Jeff Nippard min max week 1 day 3