🏋️ Strength Training

Day 4 - Upper‑Body

2026-03-06

🏠 Dashboard 📊 Stats 🗂️ Library

Duration

54m

Calories

350 kcal

Avg HR

112 bpm

Training Effect

1.7

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
51
Prev 70
↓ 19 fewer
Set Reps Weight Duration
Set 1 51 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 47.9s

Arm Circles

warm_up

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

Goblet Squat

squat

Reps
16
Prev 24
↓ 8 fewer
Heaviest
26.0 kg
Prev 26.0 kg
No change
Volume
416 kg
Prev 624 kg
↓ 208 kg less volume
Set Reps Weight Duration
Set 1 8 26.0 kg 46.4s
Set 2 8 26.0 kg 43.0s
Set 3 — 26.0 kg 1.1s

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 47.7s
Set 2 10 24.0 kg 56.5s
Set 3 — 24.0 kg 1.3s

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 49.1s
Set 2 — 24.0 kg 0.6s
Set 3 12 24.0 kg 59.0s

Row

row

Reps
24
Prev 36
↓ 12 fewer
Heaviest
42.5 kg
Prev 45.0 kg
↓ 2.5 kg lighter
Volume
1020 kg
Prev 1620 kg
↓ 600 kg less volume
Set Reps Weight Duration
Set 1 — 42.5 kg 2.5s
Set 2 12 42.5 kg 119.6s
Set 3 12 42.5 kg 67.3s

Dumbbell Lateral Raise

lateral_raise

Reps
24
Prev 36
↓ 12 fewer
Heaviest
4.0 kg
Prev 4.0 kg
No change
Volume
96 kg
Prev 144 kg
↓ 48 kg less volume
Set Reps Weight Duration
Set 1 12 4.0 kg 44.7s
Set 2 — 4.0 kg 1.5s
Set 3 12 4.0 kg 61.4s

Dumbbell Lying Triceps Extension

triceps_extension

Reps
20
Prev 30
↓ 10 fewer
Heaviest
17.5 kg
Prev 17.5 kg
No change
Volume
350 kg
Prev 500 kg
↓ 150 kg less volume
Set Reps Weight Duration
Set 1 10 17.5 kg 59.0s
Set 2 10 17.5 kg 77.8s
Set 3 — 17.5 kg 1.3s

Incline Dumbbell Biceps Curl

curl

Reps
20
Prev 30
↓ 10 fewer
Heaviest
20.0 kg
Prev 21.5 kg
↓ 1.5 kg lighter
Volume
400 kg
Prev 645 kg
↓ 245 kg less volume
Set Reps Weight Duration
Set 1 — 20.0 kg 1.9s
Set 2 10 20.0 kg 66.5s
Set 3 10 20.0 kg 66.2s

Face Pull

row

Reps
24
Prev 36
↓ 12 fewer
Heaviest
18.0 kg
Prev 17.0 kg
↑ 1.0 kg heavier
Volume
432 kg
Prev 612 kg
↓ 180 kg less volume
Set Reps Weight Duration
Set 1 — 17.5 kg 29.9s
Set 2 12 18.0 kg 56.0s
Set 3 12 18.0 kg 61.7s

Lat Pull-down

pull_up

Reps
16
Prev 24
↓ 8 fewer
Heaviest
41.5 kg
Prev 41.5 kg
No change
Volume
664 kg
Prev 996 kg
↓ 332 kg less volume
Set Reps Weight Duration
Set 1 — 41.5 kg 0.8s
Set 2 8 41.5 kg 35.9s
Set 3 8 41.5 kg 37.2s

Side Plank

plank

Set Reps Weight Duration
Set 1 — Bodyweight 40.0s
Set 2 — Bodyweight 40.0s
Set 3 — Bodyweight 1.5s
Set 4 — Bodyweight 1.0s

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 54.0s
Set 2 10 Bodyweight 54.2s

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

Strength Metrics Snapshot

Compared with Day 4 - Upper‑Body · 2026-02-26

Metric Value Vs previous Day
Total Volume 4434 kg ↓ 2291 kg less volume
Total Reps 269 ↓ 113 fewer reps
Heaviest Set 42.5 kg ↓ 2.5 kg lighter
Sets Completed 44 ↓ 1 fewer sets
Unique Movements 18 No change
Time Under Tension 29m 59s ↓ 6m 41s shorter
Avg Working Weight 24.1 kg ↓ 0.3 kg lighter
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