Bench Press

Advanced
Full Body Cable Machine
Yoga

Benefits

Improves core stability

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 25 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
70
Average BPM
147
92% of max
Max BPM
160

Heart Rate Reserve: 85% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Dinner

Macronutrients per Serving

1,859
Calories
260.6g
Carbs
104.9g
Protein
70.2g
Fats

Micronutrients

Sugar: 33.4g
Sodium: 476.4mg
Cholesterol: 98.3mg
Serving: 458.7g

Meal Preparation

Method: Boiled
Prep: 44 min
Cook: 51 min

Calorie Balance Analysis

Calorie Intake
1,859
from food
Calories Burned
828
during workout
Net Balance: +1,031 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~760 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.2 liters/day

Sample User Profile

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

Age
54 years
Gender
Male
Weight
72.4 kg
Height
1.85 m
BMI
21.1
Normal
Body Fat
22.3%
Lean Mass
56.2 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 2.2 liters of water daily.

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