Bench Press

Advanced
Lower Back, Glutes Pull-up Bar
Cardio

Benefits

Isolates and strengthens triceps

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 19 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
63
Average BPM
169
92% of max
Max BPM
185

Heart Rate Reserve: 87% - Maximum intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

2,830
Calories
257.1g
Carbs
104.1g
Protein
68.7g
Fats

Micronutrients

Sugar: 30.6g
Sodium: 137.9mg
Cholesterol: 0.4mg
Serving: 242.9g

Meal Preparation

Method: Steamed
Prep: 18 min
Cook: 77 min

Calorie Balance Analysis

Calorie Intake
2,830
from food
Calories Burned
1,235
during workout
Net Balance: +1,595 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,016 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 3.4 liters/day

Sample User Profile

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

Age
46 years
Gender
Female
Weight
108.4 kg
Height
1.64 m
BMI
40.3
Obese
Body Fat
35.0%
Lean Mass
70.5 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 3.4 liters of water daily.

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