Bench Press

Intermediate
Obliques, Core Box or Platform
HIIT

Benefits

Improves flexibility

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 19 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
70
Average BPM
162
101% of max
Max BPM
161

Heart Rate Reserve: 101% - Maximum intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,018
Calories
177.9g
Carbs
71.2g
Protein
47.9g
Fats

Micronutrients

Sugar: 7.6g
Sodium: 2,459.9mg
Cholesterol: 74.1mg
Serving: 144.9g

Meal Preparation

Method: Grilled
Prep: 8 min
Cook: 7 min

Calorie Balance Analysis

Calorie Intake
2,018
from food
Calories Burned
1,530
during workout
Net Balance: +488 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~856 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.3 liters/day

Sample User Profile

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

Age
28 years
Gender
Female
Weight
77.1 kg
Height
1.62 m
BMI
29.4
Overweight
Body Fat
31.2%
Lean Mass
53.1 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 2.3 liters of water daily.

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