Bench Press

Intermediate
Lower Back, Glutes Bench or Step
HIIT

Benefits

Builds explosive upper body power

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
57
Average BPM
145
87% of max
Max BPM
167

Heart Rate Reserve: 80% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

3,266
Calories
202.1g
Carbs
81.6g
Protein
54.6g
Fats

Micronutrients

Sugar: 4.1g
Sodium: 1,221.4mg
Cholesterol: 6.5mg
Serving: 445.1g

Meal Preparation

Method: Boiled
Prep: 26 min
Cook: 83 min

Calorie Balance Analysis

Calorie Intake
3,266
from food
Calories Burned
750
during workout
Net Balance: +2,516 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~427 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.0 liters/day

Sample User Profile

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

Age
20 years
Gender
Male
Weight
128.6 kg
Height
1.92 m
BMI
34.9
Obese
Body Fat
33.2%
Lean Mass
85.9 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 2.0 liters of water daily.

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