Bench Press

Advanced
Quadriceps, Hamstrings, Glutes Bench or Chair
HIIT

Benefits

Full body workout

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 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
63
Average BPM
152
95% of max
Max BPM
160

Heart Rate Reserve: 92% - Maximum intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Breakfast

Macronutrients per Serving

1,686
Calories
363.6g
Carbs
145.0g
Protein
96.7g
Fats

Micronutrients

Sugar: 5.9g
Sodium: 977.8mg
Cholesterol: 130.6mg
Serving: 223.3g

Meal Preparation

Method: Steamed
Prep: 31 min
Cook: 68 min

Calorie Balance Analysis

Calorie Intake
1,686
from food
Calories Burned
2,574
during workout
Net Balance: -888 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,204 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
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
52 years
Gender
Male
Weight
62.1 kg
Height
1.69 m
BMI
21.8
Normal
Body Fat
23.8%
Lean Mass
47.3 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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