Bench Press

Advanced
Calves Cable Machine or Resistance Band
HIIT

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 4 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
60
Average BPM
163
90% of max
Max BPM
182

Heart Rate Reserve: 84% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

3,105
Calories
269.8g
Carbs
108.3g
Protein
72.0g
Fats

Micronutrients

Sugar: 38.4g
Sodium: 961.3mg
Cholesterol: 26.9mg
Serving: 209.1g

Meal Preparation

Method: Boiled
Prep: 50 min
Cook: 35 min

Calorie Balance Analysis

Calorie Intake
3,105
from food
Calories Burned
1,936
during workout
Net Balance: +1,169 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,032 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
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
23 years
Gender
Female
Weight
114.9 kg
Height
1.60 m
BMI
44.9
Obese
Body Fat
35.0%
Lean Mass
74.7 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 2.7 liters of water daily.

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