Bench Press

Beginner
Core, Lower Back Cable Machine
HIIT

Benefits

Strengthens core and improves mobility

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 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
62
Average BPM
151
94% of max
Max BPM
161

Heart Rate Reserve: 90% - Maximum intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

2,622
Calories
193.4g
Carbs
77.1g
Protein
51.5g
Fats

Micronutrients

Sugar: 6.1g
Sodium: 1,400.6mg
Cholesterol: 177.6mg
Serving: 387.3g

Meal Preparation

Method: Raw
Prep: 54 min
Cook: 68 min

Calorie Balance Analysis

Calorie Intake
2,622
from food
Calories Burned
1,522
during workout
Net Balance: +1,100 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~865 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.8 liters/day

Sample User Profile

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

Age
21 years
Gender
Male
Weight
96.8 kg
Height
1.72 m
BMI
32.7
Obese
Body Fat
33.9%
Lean Mass
64.0 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 2.8 liters of water daily.

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