Bench Press

Advanced
Full Body Resistance Band
Cardio

Benefits

Strengthens lower abs and hip flexors

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 22 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
64
Average BPM
145
75% of max
Max BPM
193

Heart Rate Reserve: 62% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

1,535
Calories
195.3g
Carbs
78.2g
Protein
51.2g
Fats

Micronutrients

Sugar: 43.0g
Sodium: 1,153.8mg
Cholesterol: 53.4mg
Serving: 174.8g

Meal Preparation

Method: Fried
Prep: 6 min
Cook: 96 min

Calorie Balance Analysis

Calorie Intake
1,535
from food
Calories Burned
1,161
during workout
Net Balance: +374 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~841 calories

Training Recommendations

Workout Frequency: 3 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
19 years
Gender
Male
Weight
50.5 kg
Height
1.68 m
BMI
17.9
Underweight
Body Fat
23.3%
Lean Mass
38.7 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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