Bench Press

Advanced
Legs, Core Barbell
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 3 sets of 15 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
54
Average BPM
146
78% of max
Max BPM
188

Heart Rate Reserve: 69% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

3,165
Calories
200.8g
Carbs
80.4g
Protein
53.2g
Fats

Micronutrients

Sugar: 33.0g
Sodium: 871.5mg
Cholesterol: 266.8mg
Serving: 383.8g

Meal Preparation

Method: Roasted
Prep: 57 min
Cook: 44 min

Calorie Balance Analysis

Calorie Intake
3,165
from food
Calories Burned
981
during workout
Net Balance: +2,184 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~299 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.0 liters/day

Sample User Profile

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

Age
41 years
Gender
Female
Weight
120.1 kg
Height
1.67 m
BMI
43.1
Obese
Body Fat
35.0%
Lean Mass
78.1 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 3.0 liters of water daily.

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