🏋️ Strength Training

Day 4 - Upper‑Body

2026-02-02

🏠 Dashboard 📊 Stats 🗂️ Library

Duration

53m

Calories

334 kcal

Avg HR

111 bpm

Training Effect

1.3

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
70
Prev 66
↑ 4 more
Set Reps Weight Duration
Set 1 70 Bodyweight 180.0s

Banded Pull Apart

37

Reps
10
Prev 10
No change
Heaviest
0.0 kg
Prev 0.0 kg
No change
Set Reps Weight Duration
Set 1 10 Bodyweight 33.5s

Arm Circles

warm_up

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

Goblet Squat

squat

Reps
16
Prev 32
↓ 16 fewer
Heaviest
26.0 kg
Prev 26.0 kg
No change
Volume
416 kg
Prev 832 kg
↓ 416 kg less volume
Set Reps Weight Duration
Set 1 8 26.0 kg 42.8s
Set 2 8 26.0 kg 38.1s

Dumbbell Shoulder Press

shoulder_press

Reps
20
Prev 30
↓ 10 fewer
Heaviest
24.0 kg
Prev 24.0 kg
No change
Volume
480 kg
Prev 720 kg
↓ 240 kg less volume
Set Reps Weight Duration
Set 1 10 24.0 kg 53.5s
Set 2 10 24.0 kg 47.1s

Incline Dumbbell Bench Press

bench_press

Reps
24
Prev 36
↓ 12 fewer
Heaviest
24.0 kg
Prev 24.0 kg
No change
Volume
576 kg
Prev 864 kg
↓ 288 kg less volume
Set Reps Weight Duration
Set 1 12 24.0 kg 54.6s
Set 2 12 24.0 kg 80.1s

Row

row

Reps
24
Prev 36
↓ 12 fewer
Heaviest
42.5 kg
Prev 42.5 kg
No change
Volume
1020 kg
Prev 1530 kg
↓ 510 kg less volume
Set Reps Weight Duration
Set 1 12 42.5 kg 55.4s
Set 2 12 42.5 kg 51.0s

Dumbbell Lateral Raise

lateral_raise

Reps
20
Prev 24
↓ 4 fewer
Heaviest
5.0 kg
Prev 4.0 kg
↑ 1.0 kg heavier
Volume
100 kg
Prev 96 kg
↑ 4 kg more volume
Set Reps Weight Duration
Set 1 10 5.0 kg 41.6s
Set 2 10 5.0 kg 58.8s

Dumbbell Lying Triceps Extension

triceps_extension

Reps
20
Prev 30
↓ 10 fewer
Heaviest
15.0 kg
Prev 15.0 kg
No change
Volume
300 kg
Prev 450 kg
↓ 150 kg less volume
Set Reps Weight Duration
Set 1 10 15.0 kg 60.4s
Set 2 10 15.0 kg 62.7s

Incline Dumbbell Biceps Curl

curl

Reps
20
Prev 29
↓ 9 fewer
Heaviest
20.0 kg
Prev 20.0 kg
No change
Volume
400 kg
Prev 580 kg
↓ 180 kg less volume
Set Reps Weight Duration
Set 1 10 20.0 kg 90.7s
Set 2 10 20.0 kg 81.4s

Face Pull

row

Reps
24
Prev 36
↓ 12 fewer
Heaviest
17.0 kg
Prev 21.5 kg
↓ 4.5 kg lighter
Volume
408 kg
Prev 774 kg
↓ 366 kg less volume
Set Reps Weight Duration
Set 1 12 17.0 kg 55.0s
Set 2 12 17.0 kg 62.4s

Lat Pull-down

pull_up

Reps
16
Prev 24
↓ 8 fewer
Heaviest
41.5 kg
Prev 41.5 kg
No change
Volume
644 kg
Prev 996 kg
↓ 352 kg less volume
Set Reps Weight Duration
Set 1 8 39.0 kg 65.2s
Set 2 8 41.5 kg 52.1s

Side Plank

plank

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

Reps
10
Prev 20
↓ 10 fewer
Heaviest
0.0 kg
Prev 0.0 kg
No change
Set Reps Weight Duration
Set 1 — Bodyweight 80.5s
Set 2 10 Bodyweight 87.6s

Neck Stretch

warm_up

Set Reps Weight Duration
Set 1 — Bodyweight 1.0s
Set 2 — Bodyweight 1.2s

Forearm Stretch

warm_up

Set Reps Weight Duration
Set 1 — Bodyweight 45.0s

Strength Metrics Snapshot

Compared with Day 4 - Upper‑Body · 2026-01-25

Metric Value Vs previous Day
Total Volume 4344 kg ↓ 2498 kg less volume
Total Reps 274 ↓ 99 fewer reps
Heaviest Set 42.5 kg No change
Sets Completed 33 ↓ 12 fewer sets
Unique Movements 18 No change
Time Under Tension 29m 2s ↓ 8m 11s shorter
Avg Working Weight 23.8 kg ↓ 0.6 kg lighter
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