Bench Press

Advanced
Triceps Step or Box
Yoga

Benefits

Builds unilateral leg strength and balance

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 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
67
Average BPM
157
83% of max
Max BPM
190

Heart Rate Reserve: 74% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

2,842
Calories
234.3g
Carbs
94.1g
Protein
62.7g
Fats

Micronutrients

Sugar: 21.4g
Sodium: 529.5mg
Cholesterol: 217.3mg
Serving: 290.4g

Meal Preparation

Method: Baked
Prep: 36 min
Cook: 86 min

Calorie Balance Analysis

Calorie Intake
2,842
from food
Calories Burned
1,058
during workout
Net Balance: +1,784 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,075 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.4 liters/day

Sample User Profile

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

Age
22 years
Gender
Male
Weight
102.2 kg
Height
1.85 m
BMI
29.9
Overweight
Body Fat
29.7%
Lean Mass
71.9 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 2.4 liters of water daily.

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