🏋️ Strength Training

Day 4 - Upper‑Body

2026-02-26

🏠 Dashboard 📊 Stats 🗂️ Library

Duration

1h 12m

Calories

419 kcal

Avg HR

109 bpm

Training Effect

1.2

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 21
↑ 49 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 46.9s

Arm Circles

warm_up

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

Goblet Squat

squat

Reps
24
Prev 24
No change
Heaviest
26.0 kg
Prev 26.0 kg
No change
Volume
624 kg
Prev 624 kg
No change
Set Reps Weight Duration
Set 1 8 26.0 kg 42.0s
Set 2 8 26.0 kg 37.0s
Set 3 8 26.0 kg 38.5s

Dumbbell Shoulder Press

shoulder_press

Reps
30
Prev 30
No change
Heaviest
24.0 kg
Prev 24.0 kg
No change
Volume
720 kg
Prev 720 kg
No change
Set Reps Weight Duration
Set 1 10 24.0 kg 46.4s
Set 2 10 24.0 kg 48.8s
Set 3 10 24.0 kg 70.7s

Incline Dumbbell Bench Press

bench_press

Reps
36
Prev 36
No change
Heaviest
24.0 kg
Prev 24.0 kg
No change
Volume
864 kg
Prev 864 kg
No change
Set Reps Weight Duration
Set 1 12 24.0 kg 55.7s
Set 2 12 24.0 kg 62.0s
Set 3 12 24.0 kg 72.4s

Row

row

Reps
36
Prev 36
No change
Heaviest
45.0 kg
Prev 45.0 kg
No change
Volume
1620 kg
Prev 1620 kg
No change
Set Reps Weight Duration
Set 1 12 45.0 kg 56.0s
Set 2 12 45.0 kg 46.5s
Set 3 12 45.0 kg 67.6s

Dumbbell Lateral Raise

lateral_raise

Reps
36
Prev 36
No change
Heaviest
4.0 kg
Prev 4.0 kg
No change
Volume
144 kg
Prev 144 kg
No change
Set Reps Weight Duration
Set 1 12 4.0 kg 43.1s
Set 2 12 4.0 kg 57.6s
Set 3 12 4.0 kg 73.4s

Dumbbell Lying Triceps Extension

triceps_extension

Reps
30
Prev 30
No change
Heaviest
17.5 kg
Prev 17.5 kg
No change
Volume
500 kg
Prev 500 kg
No change
Set Reps Weight Duration
Set 1 10 17.5 kg 57.5s
Set 2 10 17.5 kg 62.0s
Set 3 10 15.0 kg 71.3s

Incline Dumbbell Biceps Curl

curl

Reps
30
Prev 30
No change
Heaviest
21.5 kg
Prev 21.5 kg
No change
Volume
645 kg
Prev 645 kg
No change
Set Reps Weight Duration
Set 1 10 21.5 kg 46.5s
Set 2 10 21.5 kg 39.9s
Set 3 10 21.5 kg 51.4s

Face Pull

row

Reps
36
Prev 36
No change
Heaviest
17.0 kg
Prev 17.0 kg
No change
Volume
612 kg
Prev 612 kg
No change
Set Reps Weight Duration
Set 1 12 17.0 kg 48.7s
Set 2 12 17.0 kg 60.4s
Set 3 12 17.0 kg 55.5s

Lat Pull-down

pull_up

Reps
24
Prev 24
No change
Heaviest
41.5 kg
Prev 41.5 kg
No change
Volume
996 kg
Prev 996 kg
No change
Set Reps Weight Duration
Set 1 8 41.5 kg 29.1s
Set 2 8 41.5 kg 37.2s
Set 3 8 41.5 kg 46.2s

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

Reps
20
Prev 20
No change
Heaviest
0.0 kg
Prev 0.0 kg
No change
Set Reps Weight Duration
Set 1 10 Bodyweight 53.7s
Set 2 10 Bodyweight 48.6s

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 45.0s

Exercise

unknown

Set Reps Weight Duration
Set 1 — Bodyweight 2.4s

Strength Metrics Snapshot

Compared with Day 4 - Upper‑Body · 2026-02-18

Metric Value Vs previous Day
Total Volume 6725 kg No change
Total Reps 382 ↑ 49 more reps
Heaviest Set 45.0 kg No change
Sets Completed 45 ↑ 1 more sets
Unique Movements 18 No change
Time Under Tension 36m 40s ↓ 56s shorter
Avg Working Weight 24.4 kg No change
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