🏋️ Strength Training

Day 4 - Upper‑Body

2026-01-09

🏠 Dashboard 📊 Stats 🗂️ Library

Duration

1h 17m

Calories

479 kcal

Avg HR

113 bpm

Training Effect

1.5

No AI summary stored for this session yet.

Heart Rate Zones

Garmin zone ranges with time spent this session.

Exercise Breakdown

Rowing Machine

row

Reps
69
Prev 33
↑ 36 more
Set Reps Weight Duration
Set 1 69 Bodyweight 180.0s

Banded Pull Apart

37

Set Reps Weight Duration
Set 1 10 Bodyweight 53.3s

Arm Circles

warm_up

Set Reps Weight Duration
Set 1 — Bodyweight 60.0s

Goblet Squat

squat

Set Reps Weight Duration
Set 1 8 26.0 kg 60.5s
Set 2 8 26.0 kg 50.1s
Set 3 8 26.0 kg 36.1s
Set 4 8 26.0 kg 41.4s

Dumbbell Shoulder Press

shoulder_press

Reps
30
Prev 48
↓ 18 fewer
Heaviest
24.0 kg
Prev 32.0 kg
↓ 8.0 kg lighter
Volume
720 kg
Prev 1536 kg
↓ 816 kg less volume
Set Reps Weight Duration
Set 1 10 24.0 kg 82.9s
Set 2 10 24.0 kg 47.1s
Set 3 10 24.0 kg 66.6s

Incline Dumbbell Bench Press

bench_press

Set Reps Weight Duration
Set 1 12 24.0 kg 54.3s
Set 2 12 24.0 kg 73.9s
Set 3 12 24.0 kg 83.9s

Row

row

Reps
36
Prev 45
↓ 9 fewer
Heaviest
42.5 kg
Prev 86.0 kg
↓ 43.5 kg lighter
Volume
1530 kg
Prev 3870 kg
↓ 2340 kg less volume
Set Reps Weight Duration
Set 1 12 42.5 kg 64.6s
Set 2 12 42.5 kg 58.9s
Set 3 12 42.5 kg 64.2s

Dumbbell Lateral Raise

lateral_raise

Reps
36
Prev 15
↑ 21 more
Heaviest
4.0 kg
Prev 60.0 kg
↓ 56.0 kg lighter
Volume
144 kg
Prev 900 kg
↓ 756 kg less volume
Set Reps Weight Duration
Set 1 12 4.0 kg 46.0s
Set 2 12 4.0 kg 67.7s
Set 3 12 4.0 kg 80.1s

Dumbbell Lying Triceps Extension

triceps_extension

Reps
30
Prev 30
No change
Heaviest
15.0 kg
Prev 80.0 kg
↓ 65.0 kg lighter
Volume
450 kg
Prev 2400 kg
↓ 1950 kg less volume
Set Reps Weight Duration
Set 1 10 15.0 kg 54.9s
Set 2 10 15.0 kg 61.5s
Set 3 10 15.0 kg 84.9s

Incline Dumbbell Biceps Curl

curl

Set Reps Weight Duration
Set 1 10 20.0 kg 69.9s
Set 2 10 20.0 kg 34.7s
Set 3 10 20.0 kg 62.3s

Face Pull

row

Set Reps Weight Duration
Set 1 12 19.5 kg 41.6s
Set 2 12 19.5 kg 41.5s
Set 3 12 19.5 kg 56.2s

Lat Pull-down

pull_up

Reps
24
Prev 36
↓ 12 fewer
Heaviest
36.5 kg
Prev 0.0 kg
↑ 36.5 kg heavier
Set Reps Weight Duration
Set 1 8 36.5 kg 79.5s
Set 2 8 36.5 kg 55.4s
Set 3 8 36.5 kg 58.2s

Side Plank

plank

Set Reps Weight Duration
Set 1 — Bodyweight 40.0s
Set 2 — Bodyweight 40.0s
Set 3 — Bodyweight 40.0s
Set 4 — Bodyweight 40.0s

Wall Chest and Shoulder Stretch

warm_up

Set Reps Weight Duration
Set 1 — Bodyweight 30.0s
Set 2 — Bodyweight 30.0s

Lat Stretch

warm_up

Set Reps Weight Duration
Set 1 — Bodyweight 30.0s
Set 2 — Bodyweight 30.0s

Thoracic Rotation

warm_up

Set Reps Weight Duration
Set 1 10 Bodyweight 109.5s
Set 2 10 Bodyweight 2.6s

Neck Stretch

warm_up

Set Reps Weight Duration
Set 1 — Bodyweight 30.0s
Set 2 — Bodyweight 30.0s

Forearm Stretch

warm_up

Set Reps Weight Duration
Set 1 — Bodyweight 30.0s
Set 2 — Bodyweight 6.7s

Strength Metrics Snapshot

Compared with Day 4 - Lower-Body Strenght · 2025-12-24

Metric Value Vs previous Day
Total Volume 6718 kg ↓ 2564 kg less volume
Total Reps 389 ↑ 98 more reps
Heaviest Set 42.5 kg ↓ 43.5 kg lighter
Sets Completed 45 ↑ 10 more sets
Unique Movements 18 ↑ 2 more variety
Time Under Tension 41m 1s ↑ 4m 21s longer
Avg Working Weight 23.6 kg ↓ 30.4 kg lighter
← Back to dashboard