Bench Press

Advanced
Calves Bench, Barbell
HIIT

Benefits

Builds explosive power

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
68
Average BPM
139
72% of max
Max BPM
192

Heart Rate Reserve: 57% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,852
Calories
203.9g
Carbs
82.1g
Protein
54.5g
Fats

Micronutrients

Sugar: 45.8g
Sodium: 2,341.3mg
Cholesterol: 126.8mg
Serving: 138.9g

Meal Preparation

Method: Fried
Prep: 19 min
Cook: 94 min

Calorie Balance Analysis

Calorie Intake
1,852
from food
Calories Burned
908
during workout
Net Balance: +944 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~473 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
44 years
Gender
Male
Weight
65.1 kg
Height
1.79 m
BMI
20.3
Normal
Body Fat
22.7%
Lean Mass
50.3 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 2.7 liters of water daily.

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