Bench Press

Beginner
Glutes, Hamstrings Dumbbells
Yoga

Benefits

Builds unilateral leg 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 3 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
68
Average BPM
131
72% of max
Max BPM
182

Heart Rate Reserve: 55% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,555
Calories
281.8g
Carbs
113.2g
Protein
74.9g
Fats

Micronutrients

Sugar: 1.4g
Sodium: 2,167.1mg
Cholesterol: 127.9mg
Serving: 376.2g

Meal Preparation

Method: Grilled
Prep: 52 min
Cook: 40 min

Calorie Balance Analysis

Calorie Intake
2,555
from food
Calories Burned
925
during workout
Net Balance: +1,630 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~617 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.0 liters/day

Sample User Profile

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

Age
25 years
Gender
Female
Weight
88.4 kg
Height
1.95 m
BMI
23.2
Normal
Body Fat
23.8%
Lean Mass
67.4 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 3.0 liters of water daily.

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