Bench Press

Advanced
Core, Lower Back Resistance Band
HIIT

Benefits

Improves unilateral leg strength and balance

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 17 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
129
66% of max
Max BPM
196

Heart Rate Reserve: 48% - Light intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,820
Calories
268.9g
Carbs
109.1g
Protein
72.0g
Fats

Micronutrients

Sugar: 39.9g
Sodium: 1,347.4mg
Cholesterol: 126.2mg
Serving: 425.6g

Meal Preparation

Method: Boiled
Prep: 15 min
Cook: 46 min

Calorie Balance Analysis

Calorie Intake
1,820
from food
Calories Burned
906
during workout
Net Balance: +914 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~502 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.6 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
Female
Weight
64.9 kg
Height
1.68 m
BMI
23.0
Normal
Body Fat
25.4%
Lean Mass
48.4 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 2.6 liters of water daily.

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