Bench Press

Intermediate
Calves Resistance Band
Cardio

Benefits

Improves core stability and upper body strength

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 15 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
55
Average BPM
141
86% of max
Max BPM
164

Heart Rate Reserve: 79% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,379
Calories
305.9g
Carbs
122.8g
Protein
81.9g
Fats

Micronutrients

Sugar: 31.9g
Sodium: 2,184.7mg
Cholesterol: 138.5mg
Serving: 272.0g

Meal Preparation

Method: Roasted
Prep: 8 min
Cook: 32 min

Calorie Balance Analysis

Calorie Intake
2,379
from food
Calories Burned
1,094
during workout
Net Balance: +1,285 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~824 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.2 liters/day

Sample User Profile

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

Age
45 years
Gender
Male
Weight
82.1 kg
Height
1.61 m
BMI
31.7
Obese
Body Fat
30.0%
Lean Mass
57.5 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 2.2 liters of water daily.

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