🏋️ Strength Training

Day 4 - Upper‑Body

2026-03-14

🏠 Dashboard 📊 Stats 🗂️ Library

Duration

1h 15m

Calories

499 kcal

Avg HR

116 bpm

Training Effect

2.0

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
71
Prev 51
↑ 20 more
Set Reps Weight Duration
Set 1 71 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 37.8s

Arm Circles

warm_up

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

Goblet Squat

squat

Reps
24
Prev 16
↑ 8 more
Heaviest
28.0 kg
Prev 26.0 kg
↑ 2.0 kg heavier
Volume
672 kg
Prev 416 kg
↑ 256 kg more volume
Set Reps Weight Duration
Set 1 8 28.0 kg 40.3s
Set 2 8 28.0 kg 45.2s
Set 3 8 28.0 kg 42.0s

Dumbbell Shoulder Press

shoulder_press

Reps
30
Prev 20
↑ 10 more
Heaviest
24.0 kg
Prev 24.0 kg
No change
Volume
720 kg
Prev 480 kg
↑ 240 kg more volume
Set Reps Weight Duration
Set 1 10 24.0 kg 40.2s
Set 2 10 24.0 kg 44.6s
Set 3 10 24.0 kg 50.7s

Incline Dumbbell Bench Press

bench_press

Reps
36
Prev 24
↑ 12 more
Heaviest
24.0 kg
Prev 24.0 kg
No change
Volume
864 kg
Prev 576 kg
↑ 288 kg more volume
Set Reps Weight Duration
Set 1 12 24.0 kg 46.8s
Set 2 12 24.0 kg 55.0s
Set 3 12 24.0 kg 81.7s

Row

row

Reps
36
Prev 24
↑ 12 more
Heaviest
45.0 kg
Prev 42.5 kg
↑ 2.5 kg heavier
Volume
1590 kg
Prev 1020 kg
↑ 570 kg more volume
Set Reps Weight Duration
Set 1 12 45.0 kg 86.9s
Set 2 12 45.0 kg 71.0s
Set 3 12 42.5 kg 68.9s

Dumbbell Lateral Raise

lateral_raise

Reps
36
Prev 24
↑ 12 more
Heaviest
4.0 kg
Prev 4.0 kg
No change
Volume
144 kg
Prev 96 kg
↑ 48 kg more volume
Set Reps Weight Duration
Set 1 12 4.0 kg 77.8s
Set 2 12 4.0 kg 66.4s
Set 3 12 4.0 kg 66.6s

Dumbbell Lying Triceps Extension

triceps_extension

Reps
30
Prev 20
↑ 10 more
Heaviest
15.0 kg
Prev 17.5 kg
↓ 2.5 kg lighter
Volume
450 kg
Prev 350 kg
↑ 100 kg more volume
Set Reps Weight Duration
Set 1 10 15.0 kg 105.3s
Set 2 10 15.0 kg 62.8s
Set 3 10 15.0 kg 59.5s

Incline Dumbbell Biceps Curl

curl

Reps
30
Prev 20
↑ 10 more
Heaviest
20.0 kg
Prev 20.0 kg
No change
Volume
600 kg
Prev 400 kg
↑ 200 kg more volume
Set Reps Weight Duration
Set 1 10 20.0 kg 82.1s
Set 2 10 20.0 kg 47.5s
Set 3 10 20.0 kg 65.5s

Face Pull

row

Reps
36
Prev 24
↑ 12 more
Heaviest
18.0 kg
Prev 18.0 kg
No change
Volume
648 kg
Prev 432 kg
↑ 216 kg more volume
Set Reps Weight Duration
Set 1 12 18.0 kg 74.7s
Set 2 12 18.0 kg 53.8s
Set 3 12 18.0 kg 53.7s

Lat Pull-down

pull_up

Reps
24
Prev 16
↑ 8 more
Heaviest
41.5 kg
Prev 41.5 kg
No change
Volume
996 kg
Prev 664 kg
↑ 332 kg more volume
Set Reps Weight Duration
Set 1 8 41.5 kg 157.4s
Set 2 8 41.5 kg 47.8s
Set 3 8 41.5 kg 56.2s

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 58.5s
Set 2 10 Bodyweight 52.8s

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 · 2026-03-06

Metric Value Vs previous Day
Total Volume 6684 kg ↑ 2250 kg more volume
Total Reps 383 ↑ 114 more reps
Heaviest Set 45.0 kg ↑ 2.5 kg heavier
Sets Completed 44 No change
Unique Movements 18 No change
Time Under Tension 42m 5s ↑ 12m 5s longer
Avg Working Weight 24.3 kg ↑ 0.1 kg heavier
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