Bench Press

Beginner
Full Body Kettlebell
HIIT

Benefits

Improves lower back strength

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 16 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
73
Average BPM
160
96% of max
Max BPM
167

Heart Rate Reserve: 92% - Maximum intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,038
Calories
231.4g
Carbs
92.7g
Protein
61.8g
Fats

Micronutrients

Sugar: 10.3g
Sodium: 1,180.8mg
Cholesterol: 30.5mg
Serving: 160.8g

Meal Preparation

Method: Roasted
Prep: 50 min
Cook: 37 min

Calorie Balance Analysis

Calorie Intake
2,038
from food
Calories Burned
967
during workout
Net Balance: +1,071 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~536 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.9 liters/day

Sample User Profile

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

Age
20 years
Gender
Male
Weight
82.7 kg
Height
1.80 m
BMI
25.5
Overweight
Body Fat
30.0%
Lean Mass
57.9 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 2.9 liters of water daily.

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