Bench Press

Intermediate
Glutes, Hamstrings, Core Cable Machine or Resistance Band
Yoga

Benefits

Builds explosive power

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 20 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
135
68% of max
Max BPM
198

Heart Rate Reserve: 52% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

1,947
Calories
248.0g
Carbs
99.0g
Protein
65.9g
Fats

Micronutrients

Sugar: 45.5g
Sodium: 289.1mg
Cholesterol: 154.3mg
Serving: 319.8g

Meal Preparation

Method: Fried
Prep: 42 min
Cook: 51 min

Calorie Balance Analysis

Calorie Intake
1,947
from food
Calories Burned
885
during workout
Net Balance: +1,062 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~900 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.0 liters/day

Sample User Profile

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

Age
50 years
Gender
Female
Weight
70.3 kg
Height
1.73 m
BMI
23.5
Normal
Body Fat
22.9%
Lean Mass
54.2 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 2.0 liters of water daily.

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