Bench Press

Advanced
Calves Pull-up Bar
HIIT

Benefits

Builds explosive upper body power

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 17 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
62
Average BPM
148
74% of max
Max BPM
199

Heart Rate Reserve: 63% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,122
Calories
190.4g
Carbs
75.8g
Protein
51.0g
Fats

Micronutrients

Sugar: 35.1g
Sodium: 1,598.1mg
Cholesterol: 179.5mg
Serving: 203.5g

Meal Preparation

Method: Steamed
Prep: 35 min
Cook: 30 min

Calorie Balance Analysis

Calorie Intake
2,122
from food
Calories Burned
1,547
during workout
Net Balance: +575 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~796 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 3.2 liters/day

Sample User Profile

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

Age
19 years
Gender
Female
Weight
72.3 kg
Height
1.94 m
BMI
19.2
Normal
Body Fat
22.8%
Lean Mass
55.8 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 3.2 liters of water daily.

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