Seated Dumbbell Shoulder Press

Progression Highlights

Starting Suggestions

Primer Sets21.5 lbs

Ease back in after 493 days away.

  • • Last session opened with 4 sets.
  • • 48% of Modern Era PR.
Steady Opener25 lbs

Match your last starting set to groove technique.

  • • Last top set: 40 lbs × 12 reps.
  • • 56% of Modern Era PR.
Progression Push27 lbs

Nudge the load forward while staying crisp.

  • • 60% of Modern Era PR.
Trend & Recovery
Volume TrendUP · 26.3%
Days Since Last Session493
% of Modern Era PR88.9%
Days Since PR649

Recent Workouts

LastJul 25, 2024(493d ago)
25→40 lbs
4 sets · 48 reps · 1,560 vol
-1Mar 30, 2024(610d ago)
35→45 lbs
4 sets · 34 reps · 1,360 vol
-2Feb 20, 2024(649d ago)
30→45 lbs
4 sets · 40 reps · 1,470 vol
-3Feb 5, 2024(664d ago)
25→40 lbs
4 sets · 42 reps · 1,350 vol
-4Jan 14, 2024(686d ago)
25→40 lbs
4 sets · 39 reps · 1,235 vol

PR Progression (Modern Era)

45 lbMar 30, 2024(610d ago)
2 sets12 reps540 vol
45 lbFeb 20, 2024(649d ago)
1 set8 reps360 vol
40 lbFeb 5, 2024(664d ago)
1 set10 reps400 vol
40 lbJan 14, 2024(686d ago)
1 set8 reps320 vol
37.5 lbJul 27, 2021(1587d ago)
1 set10 reps375 vol
32.5 lbJun 15, 2021(1629d ago)
2 sets20 reps650 vol

Rep Range Records

1RM57 lbs · 8 repsFeb 20, 2024 (649d ago)(from 45 lbs)
3RM—
5RM45 lbs · 6 repsMar 30, 2024 (610d ago)
8RM45 lbs · 8 repsFeb 20, 2024 (649d ago)
10RM40 lbs · 10 repsFeb 5, 2024 (664d ago)
12RM40 lbs · 12 repsJul 25, 2024 (493d ago)

Frequently Paired

  1. 1.
    Side Lateral Raise
    17% of sessions
  2. 2.
    Trap Bar Shrug
    11% of sessions
  3. 3.
    Front Cable Raise
    17% of sessions
  4. 4.
    Seated Bent-Over Rear Delt Raise
    11% of sessions
  5. 5.
    Preacher Curl
    17% of sessions
  6. 6.
    Cable Seated Lateral Raise
    11% of sessions
  7. 7.
    Dumbbell Side Lateral Raise
    56% of sessions
  8. 8.
    Machine Dips
    17% of sessions
  9. 9.
    Bench Dips
    6% of sessions
  10. 10.
    Standing Front Barbell Raise Over Head
    11% of sessions
Action: Try 45 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)N/A
(Modern Era)45 lbsT2-20-24(649 days ago)2024-02-20
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Dumbbell
Avg. Weight Lifted
38.6
Avg. Improvement
0.76
Highest Weight (Modern Era)
45 lbs 2024-02-20
Latest Weight
40 lbs 2024-07-25
Lowest Weight
25 lbs 2019-01-15
Days
18
Sets
59
Gap
30
Highest Volume (Modern Era)
480 2024-07-25
Reps avg. improvement
0.15

Workout History

R7-25-244 sets
25 lb
12 Reps
30 lb
12 Reps
35 lb
12 Reps
40 lb
12 Reps
PR: 45 (649 days ago) [89%]
S3-30-244 sets
35 lb
12 Reps
40 lb
10 Reps
45 lb
6 Reps
45 lb
6 Reps
PR: 45 (649 days ago) [100%]
T2-20-244 sets
30 lb
12 Reps
35 lb
10 Reps
40 lb
10 Reps
⭐ME45 lb
8 Reps
PR: 45 (649 days ago) [100%]
M2-5-244 sets
25 lb
12 Reps
30 lb
10 Reps
35 lb
10 Reps
⭐ME40 lb
10 Reps
PR: 45 (649 days ago) [89%]
U1-14-244 sets
25 lb
12 Reps
30 lb
10 Reps
35 lb
9 Reps
⭐ME40 lb
8 Reps
PR: 45 (649 days ago) [89%]
T9-20-223 sets
27.5 lb
10 Reps
27.5 lb
10 Reps
27.5 lb
10 Reps
PR: 45 (649 days ago) [61%]