Bench Press

Beginner
Obliques, Core Dumbbells or Barbell
Strength

Benefits

Builds calf muscles

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 18 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
72
Average BPM
167
98% of max
Max BPM
170

Heart Rate Reserve: 97% - Maximum intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

1,674
Calories
292.1g
Carbs
116.6g
Protein
77.7g
Fats

Micronutrients

Sugar: 44.8g
Sodium: 249.6mg
Cholesterol: 65.5mg
Serving: 471.9g

Meal Preparation

Method: Baked
Prep: 21 min
Cook: 83 min

Calorie Balance Analysis

Calorie Intake
1,674
from food
Calories Burned
1,931
during workout
Net Balance: -257 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
32 years
Gender
Female
Weight
57.4 kg
Height
1.57 m
BMI
23.3
Normal
Body Fat
25.5%
Lean Mass
42.8 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 2.7 liters of water daily.

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