Bench Press

Advanced
Shoulders, Triceps Kettlebell
Cardio

Benefits

Targets abdominal muscles

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 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
52
Average BPM
141
81% of max
Max BPM
174

Heart Rate Reserve: 73% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,267
Calories
270.6g
Carbs
108.1g
Protein
72.7g
Fats

Micronutrients

Sugar: 26.9g
Sodium: 212.4mg
Cholesterol: 154.1mg
Serving: 413.3g

Meal Preparation

Method: Raw
Prep: 13 min
Cook: 29 min

Calorie Balance Analysis

Calorie Intake
2,267
from food
Calories Burned
564
during workout
Net Balance: +1,703 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~430 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.5 liters/day

Sample User Profile

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

Age
30 years
Gender
Female
Weight
94.7 kg
Height
1.86 m
BMI
27.4
Overweight
Body Fat
26.4%
Lean Mass
69.7 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 2.5 liters of water daily.

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