Bench Press

Intermediate
Glutes, Hamstrings, Core Step or Box
Strength

Benefits

Improves core rotation strength

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
51
Average BPM
137
74% of max
Max BPM
184

Heart Rate Reserve: 64% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Lunch

Macronutrients per Serving

2,371
Calories
192.4g
Carbs
77.3g
Protein
51.7g
Fats

Micronutrients

Sugar: 24.8g
Sodium: 1,209.0mg
Cholesterol: 38.9mg
Serving: 367.7g

Meal Preparation

Method: Baked
Prep: 38 min
Cook: 53 min

Calorie Balance Analysis

Calorie Intake
2,371
from food
Calories Burned
1,847
during workout
Net Balance: +524 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,066 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
33 years
Gender
Male
Weight
81.3 kg
Height
1.99 m
BMI
20.5
Normal
Body Fat
19.4%
Lean Mass
65.5 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 3.5 liters of water daily.

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