Bench Press

Advanced
Calves Barbell
Strength

Benefits

Activates and strengthens glutes

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 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
57
Average BPM
158
89% of max
Max BPM
177

Heart Rate Reserve: 84% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,259
Calories
209.9g
Carbs
83.3g
Protein
55.6g
Fats

Micronutrients

Sugar: 1.1g
Sodium: 836.0mg
Cholesterol: 164.5mg
Serving: 230.6g

Meal Preparation

Method: Raw
Prep: 54 min
Cook: 51 min

Calorie Balance Analysis

Calorie Intake
1,259
from food
Calories Burned
1,557
during workout
Net Balance: -298 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,025 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.4 liters/day

Sample User Profile

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

Age
45 years
Gender
Female
Weight
51.6 kg
Height
1.87 m
BMI
14.8
Underweight
Body Fat
19.2%
Lean Mass
41.7 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 3.4 liters of water daily.

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