Triple Angle Rear Delt Fly

Progression Highlights

Starting Suggestions

Primer Sets7 lbs

Ease back in after 25 days away.

  • • Last session opened with 3 sets.
  • • 88% of Modern Era PR.
Steady Opener8 lbs

Match your last starting set to groove technique.

  • • Last top set: 8 lbs × 8 reps.
  • • 100% of Modern Era PR.
PR Attempt10 lbs

Go after a new modern era PR.

  • • 125% of Modern Era PR.
Trend & Recovery
Momentum
Days Since Last Session25
% of Modern Era PR100.0%
Days Since PR25

Recent Workouts

LastDec 16, 2025(26d ago)
8→8 lbs
3 sets · 24 reps · 168 vol

PR Progression (Modern Era)

8 lbDec 16, 2025(26d ago)
2 sets16 reps128 vol

Rep Range Records

1RM10 lbs · 8 repsDec 16, 2025 (26d ago)(from 8 lbs)
3RM—
5RM—
8RM8 lbs · 8 repsDec 16, 2025 (26d ago)
10RM—
12RM—

Frequently Paired

  1. 1.
    Rear Delt Cable Fly
    100% of sessions
  2. 2.
    Standing Dumbbell Lateral Raise
    100% of sessions
  3. 3.
    Single Arm Cable Tricep Pushdown
    100% of sessions
  4. 4.
    Smith Machine Overhead Shoulder Press
    100% of sessions
  5. 5.
    Cable Tricep Kickback
    100% of sessions
  6. 6.
    Front Cable Raise
    100% of sessions
  7. 7.
    Russian Twist
    100% of sessions
  8. 8.
    Flat Straight Leg Raise
    100% of sessions
  9. 9.
    Front Dumbbell Raise
    100% of sessions
  10. 10.
    Triceps Pushdown
    100% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)8 lbsT12-162025-12-16
(60 days)8 lbsT12-162025-12-16
(90 days)8 lbsT12-162025-12-16
(180 days)8 lbsT12-162025-12-16
(365 days)8 lbsT12-162025-12-16
(Modern Era)8 lbsT12-162025-12-16
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Dumbbell
Avg. Weight Lifted
7
Avg. Improvement
1
Highest Weight (Modern Era)
8 lbs 2025-12-16
Latest Weight
8 lbs 2025-12-16
Lowest Weight
5 lbs 2025-12-16
Days
1
Sets
3
Highest Volume (Modern Era)
64 2025-12-16

Workout History

T12-163 sets
🏆AT8 lb
8
5 lb
8
8 lb
8
PR: 8 (26 days ago) [100%]