Bench Press

Intermediate
Upper Back, Rear Deltoids 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 25 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
53
Average BPM
123
67% of max
Max BPM
182

Heart Rate Reserve: 54% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Lunch

Macronutrients per Serving

1,470
Calories
209.9g
Carbs
83.3g
Protein
55.4g
Fats

Micronutrients

Sugar: 20.0g
Sodium: 2,032.9mg
Cholesterol: 222.4mg
Serving: 234.6g

Meal Preparation

Method: Fried
Prep: 9 min
Cook: 23 min

Calorie Balance Analysis

Calorie Intake
1,470
from food
Calories Burned
854
during workout
Net Balance: +616 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~662 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.4 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
55.9 kg
Height
1.57 m
BMI
22.7
Normal
Body Fat
23.0%
Lean Mass
43.0 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 2.4 liters of water daily.

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