Bench Press

Beginner
Calves Dumbbells or Barbell
Yoga

Benefits

Improves core stability and upper body 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 20 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
56
Average BPM
136
77% of max
Max BPM
177

Heart Rate Reserve: 66% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

1,884
Calories
398.1g
Carbs
158.8g
Protein
106.1g
Fats

Micronutrients

Sugar: 31.9g
Sodium: 2,255.6mg
Cholesterol: 137.9mg
Serving: 180.7g

Meal Preparation

Method: Roasted
Prep: 50 min
Cook: 67 min

Calorie Balance Analysis

Calorie Intake
1,884
from food
Calories Burned
1,239
during workout
Net Balance: +645 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,103 calories

Training Recommendations

Workout Frequency: 5 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
44 years
Gender
Female
Weight
59.4 kg
Height
1.52 m
BMI
25.7
Overweight
Body Fat
27.1%
Lean Mass
43.3 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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