Bench Press

Advanced
Core, Lower Back Dumbbells or Barbell
Cardio

Benefits

Strengthens lower abs

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 24 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
58
Average BPM
143
89% of max
Max BPM
160

Heart Rate Reserve: 83% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,855
Calories
293.0g
Carbs
117.3g
Protein
78.4g
Fats

Micronutrients

Sugar: 40.2g
Sodium: 867.9mg
Cholesterol: 81.5mg
Serving: 204.5g

Meal Preparation

Method: Baked
Prep: 55 min
Cook: 79 min

Calorie Balance Analysis

Calorie Intake
1,855
from food
Calories Burned
634
during workout
Net Balance: +1,221 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~490 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
50 years
Gender
Male
Weight
70.6 kg
Height
1.55 m
BMI
29.4
Overweight
Body Fat
31.4%
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 2.7 liters of water daily.

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