Bench Press

Intermediate
Full Body Cable Machine
HIIT

Benefits

Improves shoulder mobility and posture

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 5 sets of 20 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
160
89% of max
Max BPM
180

Heart Rate Reserve: 81% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,323
Calories
211.3g
Carbs
84.4g
Protein
56.2g
Fats

Micronutrients

Sugar: 2.7g
Sodium: 1,775.3mg
Cholesterol: 105.1mg
Serving: 479.5g

Meal Preparation

Method: Grilled
Prep: 6 min
Cook: 31 min

Calorie Balance Analysis

Calorie Intake
1,323
from food
Calories Burned
1,692
during workout
Net Balance: -369 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~975 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 1.7 liters/day

Sample User Profile

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

Age
57 years
Gender
Male
Weight
44.1 kg
Height
1.75 m
BMI
14.4
Underweight
Body Fat
15.1%
Lean Mass
37.5 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 1.7 liters of water daily.

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