Bench Press

Advanced
Calves Step or Box
Cardio

Benefits

Strengthens lower abs

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 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
50
Average BPM
127
69% of max
Max BPM
184

Heart Rate Reserve: 57% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,835
Calories
197.8g
Carbs
78.8g
Protein
52.3g
Fats

Micronutrients

Sugar: 20.8g
Sodium: 1,489.3mg
Cholesterol: 247.3mg
Serving: 385.5g

Meal Preparation

Method: Roasted
Prep: 12 min
Cook: 113 min

Calorie Balance Analysis

Calorie Intake
1,835
from food
Calories Burned
1,325
during workout
Net Balance: +510 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~993 calories

Training Recommendations

Workout Frequency: 4 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
37 years
Gender
Female
Weight
67.1 kg
Height
1.75 m
BMI
21.9
Normal
Body Fat
22.3%
Lean Mass
52.2 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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