Bench Press

Advanced
Calves Cable Machine
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 4 sets of 21 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
69
Average BPM
131
69% of max
Max BPM
188

Heart Rate Reserve: 52% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Lunch

Macronutrients per Serving

1,815
Calories
185.6g
Carbs
73.4g
Protein
49.0g
Fats

Micronutrients

Sugar: 19.8g
Sodium: 632.8mg
Cholesterol: 54.4mg
Serving: 232.4g

Meal Preparation

Method: Raw
Prep: 16 min
Cook: 7 min

Calorie Balance Analysis

Calorie Intake
1,815
from food
Calories Burned
2,415
during workout
Net Balance: -600 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,142 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
54 years
Gender
Male
Weight
64.2 kg
Height
1.69 m
BMI
22.5
Normal
Body Fat
26.1%
Lean Mass
47.5 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 2.7 liters of water daily.

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