Bench Press

Intermediate
Quadriceps, Hamstrings, Glutes Resistance Band or Cable Machine
Strength

Benefits

Strengthens core and improves mobility

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
73
Average BPM
143
87% of max
Max BPM
164

Heart Rate Reserve: 77% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Breakfast

Macronutrients per Serving

1,657
Calories
210.3g
Carbs
83.4g
Protein
55.7g
Fats

Micronutrients

Sugar: 15.4g
Sodium: 619.8mg
Cholesterol: 199.6mg
Serving: 222.6g

Meal Preparation

Method: Baked
Prep: 30 min
Cook: 115 min

Calorie Balance Analysis

Calorie Intake
1,657
from food
Calories Burned
1,375
during workout
Net Balance: +282 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~989 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 1.5 liters/day

Sample User Profile

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

Age
27 years
Gender
Male
Weight
58.2 kg
Height
1.79 m
BMI
18.2
Underweight
Body Fat
21.7%
Lean Mass
45.6 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 1.5 liters of water daily.

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