Bench Press

Intermediate
Core Dumbbells
Yoga

Benefits

Builds lower 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 5 sets of 24 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
50
Average BPM
134
77% of max
Max BPM
173

Heart Rate Reserve: 68% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Dinner

Macronutrients per Serving

2,522
Calories
222.0g
Carbs
89.1g
Protein
59.2g
Fats

Micronutrients

Sugar: 5.3g
Sodium: 1,280.7mg
Cholesterol: 115.6mg
Serving: 319.0g

Meal Preparation

Method: Fried
Prep: 55 min
Cook: 23 min

Calorie Balance Analysis

Calorie Intake
2,522
from food
Calories Burned
842
during workout
Net Balance: +1,680 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~803 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.6 liters/day

Sample User Profile

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

Age
50 years
Gender
Female
Weight
94.8 kg
Height
1.62 m
BMI
36.1
Obese
Body Fat
33.4%
Lean Mass
63.2 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 3.6 liters of water daily.

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