Bird Dogs

Intermediate
Back, Core, Shoulders Barbell
Strength

Benefits

Improves posture and back strength

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 21 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
52
Average BPM
165
93% of max
Max BPM
178

Heart Rate Reserve: 90% - Maximum intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

3,388
Calories
222.0g
Carbs
88.6g
Protein
58.9g
Fats

Micronutrients

Sugar: 27.9g
Sodium: 956.7mg
Cholesterol: 160.2mg
Serving: 155.1g

Meal Preparation

Method: Roasted
Prep: 10 min
Cook: 18 min

Calorie Balance Analysis

Calorie Intake
3,388
from food
Calories Burned
1,211
during workout
Net Balance: +2,177 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~800 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.6 liters/day

Sample User Profile

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

Age
55 years
Gender
Male
Weight
128.1 kg
Height
1.69 m
BMI
44.9
Obese
Body Fat
35.0%
Lean Mass
83.3 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 2.6 liters of water daily.

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