Seated Cable Fly

Progression Highlights

Starting Suggestions

Primer Sets17 lbs

Ease back in after 138 days away.

  • • Last session opened with 4 sets.
  • • 21% of Modern Era PR.
Steady Opener20 lbs

Match your last starting set to groove technique.

  • • Last top set: 35 lbs × 12 reps.
  • • 25% of Modern Era PR.
Progression Push22 lbs

Nudge the load forward while staying crisp.

  • • 28% of Modern Era PR.
Trend & Recovery
Volume TrendDOWN · -36.5%
Days Since Last Session138
% of Modern Era PR43.8%
Days Since PR828

Recent Workouts

LastJul 15(138d ago)
20→35 lbs
4 sets · 48 reps · 1,320 vol
-1Nov 24, 2024(371d ago)
15→30 lbs
4 sets · 48 reps · 1,080 vol
-2Mar 8, 2024(632d ago)
17.5→32.5 lbs
4 sets · 38 reps · 915 vol
-3Aug 25, 2023(828d ago)
40→80 lbs
4 sets · 35 reps · 2,120 vol
-4Feb 16, 2023(1018d ago)
35→70 lbs
4 sets · 39 reps · 2,080 vol

PR Progression (Modern Era)

80 lbAug 25, 2023(828d ago)
2 sets13 reps1,040 vol
70 lbFeb 16, 2023(1018d ago)
1 set9 reps630 vol
60 lbJan 12, 2023(1053d ago)
1 set10 reps600 vol
50 lbNov 8, 2022(1118d ago)
1 set10 reps500 vol

Rep Range Records

1RM99 lbs · 7 repsAug 25, 2023 (828d ago)(from 80 lbs)
3RM—
5RM80 lbs · 6 repsAug 25, 2023 (828d ago)
8RM70 lbs · 9 repsFeb 16, 2023 (1018d ago)
10RM60 lbs · 10 repsJan 12, 2023 (1053d ago)
12RM40 lbs · 12 repsAug 25, 2023 (828d ago)

Frequently Paired

  1. 1.
    Bent-Arm Barbell Pullover
    9% of sessions
  2. 2.
    Incline Cable Flyes
    9% of sessions
  3. 3.
    Smith Machine Incline Bench Press
    9% of sessions
  4. 4.
    Flutter Kicks
    9% of sessions
  5. 5.
    One Arm Lat Pulldown
    9% of sessions
  6. 6.
    Machine Chest Press
    27% of sessions
  7. 7.
    Decline Dumbbell Bench Press
    9% of sessions
  8. 8.
    Cable Seated Lateral Raise
    9% of sessions
  9. 9.
    Isolateral Plate Loaded Incline Press
    27% of sessions
  10. 10.
    Cable Bar Overhead Triceps Extension
    18% of sessions
Action: Try 40 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)35 lbsT7-15(138 days ago)2025-07-15
(365 days)35 lbsT7-15(138 days ago)2025-07-15
(Modern Era)80 lbsF8-25-23(828 days ago)2023-08-25
Exercise Type
Strength - Weight (lbs), Reps
Primary
Chest
Equipment
Cable
Avg. Weight Lifted
39.4
Avg. Improvement
1.79
Highest Weight (Modern Era)
80 lbs 2023-08-25
Latest Weight
35 lbs 2025-07-15
Lowest Weight
6.5 lbs 2019-07-13
Days
11
Sets
41
Gap
45
Highest Volume (Modern Era)
630 2023-02-16
Reps avg. improvement
0.15

Workout History

T7-154 sets
20 lb
12 Reps
25 lb
12 Reps
30 lb
12 Reps
35 lb
12 Reps
PR: 80 (828 days ago) [44%]
U11-24-244 sets
15 lb
12 Reps
20 lb
12 Reps
25 lb
12 Reps
30 lb
12 Reps
PR: 80 (828 days ago) [38%]
15 lb on each side but both arms at same time
F3-8-244 sets
17.5 lb
12 Reps
22.5 lb
10 Reps
27.5 lb
8 Reps
32.5 lb
8 Reps
PR: 80 (828 days ago) [41%]
Standing at dual adjustable pulley machine, weights feel heavier at lower weight than other machines
F8-25-234 sets
40 lb
12 Reps
60 lb
10 Reps
🏆AT80 lb
7 Reps
80 lb
6 Reps
PR: 80 (828 days ago) [100%]
R2-16-234 sets
35 lb
10 Reps
50 lb
10 Reps
60 lb
10 Reps
🏆AT70 lb
9 Reps
PR: 80 (828 days ago) [88%]
R1-12-234 sets
30 lb
10 Reps
40 lb
10 Reps
50 lb
10 Reps
⭐ME60 lb
10 Reps
PR: 80 (828 days ago) [75%]