🏋️ Strength Training

[D4] Upper Body

2026-05-01

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Duration

50m

Calories

323 kcal

Avg HR

113 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
70
Prev 66
↑ 4 more
Set Reps Weight Duration
Set 1 70 Bodyweight 180.0s

Banded Pull Apart

37

Set Reps Weight Duration
Set 1 10 Bodyweight 39.3s

Arm Circles

warm_up

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

Goblet Squat

squat

Reps
16
Prev 20
↓ 4 fewer
Heaviest
26.0 kg
Prev 0.0 kg
↑ 26.0 kg heavier
Set Reps Weight Duration
Set 1 8 26.0 kg 44.7s
Set 2 8 26.0 kg 40.7s

Dumbbell Shoulder Press

shoulder_press

Set Reps Weight Duration
Set 1 10 24.0 kg 42.7s
Set 2 10 24.0 kg 43.3s

Incline Dumbbell Bench Press

bench_press

Reps
24
Prev 20
↑ 4 more
Heaviest
24.0 kg
Prev 157.0 kg
↓ 133.0 kg lighter
Volume
576 kg
Prev 3140 kg
↓ 2564 kg less volume
Set Reps Weight Duration
Set 1 12 24.0 kg 44.2s
Set 2 12 24.0 kg 65.9s

Row

row

Set Reps Weight Duration
Set 1 12 45.0 kg 62.8s
Set 2 12 45.0 kg 54.9s

Dumbbell Lateral Raise

lateral_raise

Heaviest
4.0 kg
Prev 132.0 kg
↓ 128.0 kg lighter
Set Reps Weight Duration
Set 1 12 4.0 kg 46.9s
Set 2 12 4.0 kg 54.4s

Dumbbell Lying Triceps Extension

triceps_extension

Reps
20
Prev 32
↓ 12 fewer
Heaviest
15.0 kg
Prev 12.5 kg
↑ 2.5 kg heavier
Volume
300 kg
Prev 400 kg
↓ 100 kg less volume
Set Reps Weight Duration
Set 1 10 15.0 kg 52.4s
Set 2 10 15.0 kg 64.7s

Incline Dumbbell Biceps Curl

curl

Reps
20
Prev 6
↑ 14 more
Heaviest
20.0 kg
Prev 0.0 kg
↑ 20.0 kg heavier
Set Reps Weight Duration
Set 1 10 20.0 kg 49.3s
Set 2 10 20.0 kg 42.3s

Face Pull

row

Reps
24
Prev 30
↓ 6 fewer
Heaviest
17.0 kg
Prev 0.0 kg
↑ 17.0 kg heavier
Set Reps Weight Duration
Set 1 12 17.0 kg 51.7s
Set 2 12 17.0 kg 50.5s

Lat Pull-down

pull_up

Reps
16
Prev 10
↑ 6 more
Heaviest
39.0 kg
Prev 70.0 kg
↓ 31.0 kg lighter
Volume
624 kg
Prev 700 kg
↓ 76 kg less volume
Set Reps Weight Duration
Set 1 8 39.0 kg 51.2s
Set 2 8 39.0 kg 36.9s

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

Set Reps Weight Duration
Set 1 10 Bodyweight 48.8s
Set 2 10 Bodyweight 48.8s

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 [D2] Lower-Body · 2026-04-29

Metric Value Vs previous Day
Total Volume 4380 kg ↓ 1960 kg less volume
Total Reps 288 ↑ 18 more reps
Heaviest Set 45.0 kg ↓ 112.0 kg lighter
Sets Completed 33 ↑ 4 more sets
Unique Movements 18 ↑ 2 more variety
Time Under Tension 26m 21s ↑ 4m 9s longer
Avg Working Weight 23.8 kg ↓ 64.5 kg lighter
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