Serratus anterior dumbbell punch

Progression Highlights

Starting Suggestions

Primer Sets18 lbs

Ease back in after 11 days away.

  • • Last session opened with 2 sets.
  • • 40% of Modern Era PR.
Steady Opener20 lbs

Match your last starting set to groove technique.

  • • Last top set: 30 lbs × 12 reps.
  • • 44% of Modern Era PR.
Progression Push22 lbs

Nudge the load forward while staying crisp.

  • • 49% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendDOWN · -51.2%
Days Since Last Session11
% of Modern Era PR66.7%
Days Since PR70

Recent Workouts

LastNov 14(11d ago)
20→30 lbs
2 sets · 24 reps · 600 vol
-1Oct 11(45d ago)
17.5→25 lbs
3 sets · 60 reps · 1,250 vol
-2Sep 16(70d ago)
30→45 lbs
4 sets · 48 reps · 1,800 vol
-3Aug 13(104d ago)
25→40 lbs
4 sets · 48 reps · 1,560 vol
-4Aug 2(115d ago)
20→30 lbs
4 sets · 48 reps · 1,230 vol

PR Progression (Modern Era)

45 lbSep 16(70d ago)
1 set12 reps540 vol
40 lbAug 13(104d ago)
1 set12 reps480 vol
30 lbAug 2(115d ago)
1 set12 reps360 vol
25 lbJun 30(148d ago)
1 set12 reps300 vol

Rep Range Records

1RM63 lbs · 12 repsSep 16 (70d ago)(from 45 lbs)
3RM—
5RM—
8RM—
10RM—
12RM45 lbs · 12 repsSep 16 (70d ago)

Frequently Paired

  1. 1.
    Pec Bounce Alternating
    17% of sessions
  2. 2.
    Single Leg Seated Calf Extension
    17% of sessions
  3. 3.
    Lying Cable Lateral Raise
    17% of sessions
  4. 4.
    Isolateral DY Row
    17% of sessions
  5. 5.
    Front Delt Raise on Machine Lateral Raise
    17% of sessions
  6. 6.
    Roman Chair Straight Leg Raise
    50% of sessions
  7. 7.
    Single Arm Cable Lat Pulldown
    17% of sessions
  8. 8.
    Lat Pulldown Machine
    17% of sessions
  9. 9.
    Russian Twist
    17% of sessions
  10. 10.
    Wide Grip Cable Row
    33% of sessions
Action: Try 35 lbs for working sets
(30 days)30 lbsF11-14(11 days ago)2025-11-14
(60 days)30 lbsF11-14(11 days ago)2025-11-14
(90 days)45 lbsT9-16(70 days ago)2025-09-16
(180 days)45 lbsT9-16(70 days ago)2025-09-16
(365 days)45 lbsT9-16(70 days ago)2025-09-16
(Modern Era)45 lbsT9-16(70 days ago)2025-09-16
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Secondary
Other
Equipment
Dumbbell
Avg. Weight Lifted
26.4
Avg. Improvement
1.67
Highest Weight (Modern Era)
45 lbs 2025-09-16
Latest Weight
30 lbs 2025-11-14
Lowest Weight
10 lbs 2025-06-30
Days
6
Sets
21
Gap
15
Highest Volume (Modern Era)
540 2025-09-16
Reps avg. improvement
0.38

Workout History

F11-142 sets
20 lb
12 Reps
30 lb
12 Reps
PR: 45 (70 days ago)
S10-113 sets
17.5 lb
20 Reps
20 lb
20 Reps
25 lb
20 Reps
PR: 45 (70 days ago)
T9-164 sets
30 lb
12 Reps
35 lb
12 Reps
40 lb
12 Reps
🏆AT45 lb
12 Reps
PR: 45 (70 days ago)
W8-134 sets
25 lb
12 Reps
30 lb
12 Reps
🏆AT35 lb
12 Reps
🏆AT40 lb
12 Reps
PR: 45 (70 days ago)
S8-24 sets
20 lb
12 Reps
25 lb
12 Reps
🏆AT27.5 lb
12 Reps
🏆AT30 lb
12 Reps
PR: 45 (70 days ago)
M6-304 sets
🏆AT10 lb
12 Reps
🏆AT15 lb
12 Reps
🏆AT20 lb
12 Reps
🏆AT25 lb
12 Reps
PR: 45 (70 days ago)