Bulgarian Split Squats

Advanced
Upper Chest, Triceps Bench, Barbell
Yoga

Benefits

Targets biceps and forearms

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 3 sets of 20 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
131
73% of max
Max BPM
181

Heart Rate Reserve: 62% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,137
Calories
253.3g
Carbs
100.4g
Protein
67.2g
Fats

Micronutrients

Sugar: 16.1g
Sodium: 973.1mg
Cholesterol: 200.8mg
Serving: 425.7g

Meal Preparation

Method: Roasted
Prep: 57 min
Cook: 46 min

Calorie Balance Analysis

Calorie Intake
1,137
from food
Calories Burned
752
during workout
Net Balance: +385 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~343 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
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
39 years
Gender
Male
Weight
42.5 kg
Height
1.75 m
BMI
13.9
Underweight
Body Fat
20.1%
Lean Mass
34.0 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.

Related Exercises