Bench Press

Beginner
Quadriceps, Hamstrings, Glutes Cable Machine or Resistance Band
Yoga

Benefits

Enhances full-body coordination and stability

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 23 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
66
Average BPM
162
101% of max
Max BPM
160

Heart Rate Reserve: 102% - Maximum intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

2,871
Calories
284.6g
Carbs
113.9g
Protein
76.5g
Fats

Micronutrients

Sugar: 36.4g
Sodium: 356.7mg
Cholesterol: 211.3mg
Serving: 171.4g

Meal Preparation

Method: Steamed
Prep: 13 min
Cook: 76 min

Calorie Balance Analysis

Calorie Intake
2,871
from food
Calories Burned
522
during workout
Net Balance: +2,349 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~549 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.2 liters/day

Sample User Profile

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

Age
41 years
Gender
Male
Weight
101.2 kg
Height
1.83 m
BMI
30.2
Obese
Body Fat
30.4%
Lean Mass
70.5 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 3.2 liters of water daily.

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