Bench Press

Intermediate
Legs, Core Resistance Band
Strength

Benefits

Full body workout

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 24 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
66
Average BPM
145
76% of max
Max BPM
192

Heart Rate Reserve: 63% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Dinner

Macronutrients per Serving

2,063
Calories
180.9g
Carbs
71.3g
Protein
47.7g
Fats

Micronutrients

Sugar: 39.1g
Sodium: 814.8mg
Cholesterol: 9.5mg
Serving: 154.2g

Meal Preparation

Method: Fried
Prep: 36 min
Cook: 71 min

Calorie Balance Analysis

Calorie Intake
2,063
from food
Calories Burned
1,245
during workout
Net Balance: +818 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~852 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 1.5 liters/day

Sample User Profile

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

Age
33 years
Gender
Female
Weight
74.0 kg
Height
1.76 m
BMI
23.9
Normal
Body Fat
23.4%
Lean Mass
56.6 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 1.5 liters of water daily.

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