Bench Press

Intermediate
Biceps, Forearms Cable Machine
Cardio

Benefits

Targets lower abs

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 12 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
66
Average BPM
151
85% of max
Max BPM
179

Heart Rate Reserve: 75% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

2,087
Calories
304.2g
Carbs
120.8g
Protein
80.3g
Fats

Micronutrients

Sugar: 38.9g
Sodium: 417.5mg
Cholesterol: 8.9mg
Serving: 317.0g

Meal Preparation

Method: Roasted
Prep: 52 min
Cook: 34 min

Calorie Balance Analysis

Calorie Intake
2,087
from food
Calories Burned
1,258
during workout
Net Balance: +829 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~584 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.1 liters/day

Sample User Profile

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

Age
46 years
Gender
Male
Weight
75.1 kg
Height
1.53 m
BMI
32.1
Obese
Body Fat
28.8%
Lean Mass
53.5 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 2.1 liters of water daily.

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