Bird Dogs

Advanced
Full Body, Core, Shoulders Pull-up Bar
Cardio

Benefits

Builds explosive upper 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 23 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
128
76% of max
Max BPM
169

Heart Rate Reserve: 64% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,643
Calories
227.1g
Carbs
89.9g
Protein
60.0g
Fats

Micronutrients

Sugar: 37.5g
Sodium: 580.9mg
Cholesterol: 57.9mg
Serving: 447.0g

Meal Preparation

Method: Grilled
Prep: 21 min
Cook: 39 min

Calorie Balance Analysis

Calorie Intake
1,643
from food
Calories Burned
554
during workout
Net Balance: +1,089 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~413 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 1.8 liters/day

Sample User Profile

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

Age
58 years
Gender
Male
Weight
66.0 kg
Height
1.75 m
BMI
21.6
Normal
Body Fat
26.3%
Lean Mass
48.7 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 1.8 liters of water daily.

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