Bench Press

Intermediate
Core, Obliques Kettlebell
Cardio

Benefits

Advanced core exercise

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
63
Average BPM
133
83% of max
Max BPM
161

Heart Rate Reserve: 71% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

1,712
Calories
299.0g
Carbs
120.5g
Protein
79.9g
Fats

Micronutrients

Sugar: 20.0g
Sodium: 1,610.4mg
Cholesterol: 93.8mg
Serving: 258.0g

Meal Preparation

Method: Raw
Prep: 60 min
Cook: 53 min

Calorie Balance Analysis

Calorie Intake
1,712
from food
Calories Burned
1,820
during workout
Net Balance: -108 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,146 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
42 years
Gender
Female
Weight
57.4 kg
Height
1.67 m
BMI
20.6
Normal
Body Fat
21.5%
Lean Mass
45.1 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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