Bench Press

Beginner
Core Pull-up Bar
Cardio

Benefits

Builds lower body power and endurance

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 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
61
Average BPM
120
71% of max
Max BPM
168

Heart Rate Reserve: 55% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,803
Calories
224.1g
Carbs
89.0g
Protein
60.1g
Fats

Micronutrients

Sugar: 21.7g
Sodium: 2,425.2mg
Cholesterol: 132.6mg
Serving: 249.0g

Meal Preparation

Method: Grilled
Prep: 26 min
Cook: 47 min

Calorie Balance Analysis

Calorie Intake
2,803
from food
Calories Burned
1,199
during workout
Net Balance: +1,604 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~858 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.8 liters/day

Sample User Profile

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

Age
32 years
Gender
Female
Weight
103.4 kg
Height
1.98 m
BMI
26.4
Overweight
Body Fat
26.3%
Lean Mass
76.2 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 2.8 liters of water daily.

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