Bench Press

Advanced
Chest, Triceps, Shoulders Kettlebell
HIIT

Benefits

Strengthens lower abs

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 3 sets of 12 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
58
Average BPM
151
89% of max
Max BPM
169

Heart Rate Reserve: 84% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

1,567
Calories
180.8g
Carbs
72.1g
Protein
48.3g
Fats

Micronutrients

Sugar: 28.6g
Sodium: 1,023.5mg
Cholesterol: 159.3mg
Serving: 425.3g

Meal Preparation

Method: Raw
Prep: 50 min
Cook: 119 min

Calorie Balance Analysis

Calorie Intake
1,567
from food
Calories Burned
1,491
during workout
Net Balance: +76 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~494 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
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
52 years
Gender
Female
Weight
59.0 kg
Height
1.71 m
BMI
20.2
Normal
Body Fat
18.7%
Lean Mass
48.0 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 2.0 liters of water daily.

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