Bench Press

Advanced
Full Core Dumbbells
Yoga

Benefits

Improves back strength and posture

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
72
Average BPM
160
98% of max
Max BPM
164

Heart Rate Reserve: 96% - Maximum intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,333
Calories
224.6g
Carbs
89.1g
Protein
59.7g
Fats

Micronutrients

Sugar: 37.1g
Sodium: 1,331.9mg
Cholesterol: 183.0mg
Serving: 294.8g

Meal Preparation

Method: Fried
Prep: 54 min
Cook: 79 min

Calorie Balance Analysis

Calorie Intake
1,333
from food
Calories Burned
959
during workout
Net Balance: +374 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~963 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.1 liters/day

Sample User Profile

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

Age
53 years
Gender
Female
Weight
45.1 kg
Height
1.79 m
BMI
14.1
Underweight
Body Fat
17.7%
Lean Mass
37.2 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 2.1 liters of water daily.

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