🏋️ Strength Training

Day 4 - Upper‑Body

2026-03-22

🏠 Dashboard 📊 Stats 🗂️ Library

Duration

1h 12m

Calories

466 kcal

Avg HR

115 bpm

Training Effect

1.9

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
65
Prev 71
↓ 6 fewer
Set Reps Weight Duration
Set 1 65 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 36.9s

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 28.0 kg
↓ 2.0 kg lighter
Volume
624 kg
Prev 672 kg
↓ 48 kg less volume
Set Reps Weight Duration
Set 1 8 26.0 kg 40.0s
Set 2 8 26.0 kg 47.2s
Set 3 8 26.0 kg 42.9s

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 51.1s
Set 2 10 24.0 kg 57.3s
Set 3 10 24.0 kg 71.2s

Incline Dumbbell Bench Press

bench_press

Reps
36
Prev 36
No change
Heaviest
26.0 kg
Prev 24.0 kg
↑ 2.0 kg heavier
Volume
936 kg
Prev 864 kg
↑ 72 kg more volume
Set Reps Weight Duration
Set 1 12 26.0 kg 49.3s
Set 2 12 26.0 kg 48.4s
Set 3 12 26.0 kg 82.6s

Row

row

Reps
36
Prev 36
No change
Heaviest
45.0 kg
Prev 45.0 kg
No change
Volume
1620 kg
Prev 1590 kg
↑ 30 kg more volume
Set Reps Weight Duration
Set 1 12 45.0 kg 45.0s
Set 2 12 45.0 kg 48.6s
Set 3 12 45.0 kg 66.3s

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 41.0s
Set 2 12 4.0 kg 53.4s
Set 3 12 4.0 kg 64.8s

Dumbbell Lying Triceps Extension

triceps_extension

Reps
30
Prev 30
No change
Heaviest
17.5 kg
Prev 15.0 kg
↑ 2.5 kg heavier
Volume
525 kg
Prev 450 kg
↑ 75 kg more volume
Set Reps Weight Duration
Set 1 10 17.5 kg 50.6s
Set 2 10 17.5 kg 62.9s
Set 3 10 17.5 kg 63.1s

Incline Dumbbell Biceps Curl

curl

Reps
31
Prev 30
↑ 1 more
Heaviest
23.0 kg
Prev 20.0 kg
↑ 3.0 kg heavier
Volume
696 kg
Prev 600 kg
↑ 96 kg more volume
Set Reps Weight Duration
Set 1 11 21.5 kg 70.0s
Set 2 10 23.0 kg 42.0s
Set 3 10 23.0 kg 49.2s

Face Pull

row

Reps
36
Prev 36
No change
Heaviest
17.0 kg
Prev 18.0 kg
↓ 1.0 kg lighter
Volume
612 kg
Prev 648 kg
↓ 36 kg less volume
Set Reps Weight Duration
Set 1 12 17.0 kg 50.8s
Set 2 12 17.0 kg 49.6s
Set 3 12 17.0 kg 57.3s

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 34.1s
Set 2 8 41.5 kg 41.0s
Set 3 8 41.5 kg 48.1s

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 42.5s
Set 2 10 Bodyweight 39.2s

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

Exercise

unknown

Set Reps Weight Duration
Set 1 — Bodyweight 44.5s

Exercise

unknown

Set Reps Weight Duration
Set 1 10 Bodyweight 52.8s

Strength Metrics Snapshot

Compared with Day 4 - Upper‑Body · 2026-03-14

Metric Value Vs previous Day
Total Volume 6874 kg ↑ 190 kg more volume
Total Reps 388 ↑ 5 more reps
Heaviest Set 45.0 kg No change
Sets Completed 46 ↑ 2 more sets
Unique Movements 18 No change
Time Under Tension 37m 49s ↓ 4m 16s shorter
Avg Working Weight 24.8 kg ↑ 0.5 kg heavier
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