Bench Press

Intermediate
Upper Chest, Triceps Cable Machine or Resistance Band
HIIT

Benefits

Strengthens lower abs and hip flexors

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 5 sets of 15 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
65
Average BPM
153
82% of max
Max BPM
186

Heart Rate Reserve: 73% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,015
Calories
272.2g
Carbs
110.2g
Protein
73.5g
Fats

Micronutrients

Sugar: 14.1g
Sodium: 829.6mg
Cholesterol: 25.1mg
Serving: 234.0g

Meal Preparation

Method: Grilled
Prep: 16 min
Cook: 38 min

Calorie Balance Analysis

Calorie Intake
2,015
from food
Calories Burned
1,399
during workout
Net Balance: +616 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~767 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 1.8 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
57 years
Gender
Male
Weight
75.6 kg
Height
1.66 m
BMI
27.4
Overweight
Body Fat
30.7%
Lean Mass
52.4 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 1.8 liters of water daily.

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