Bulgarian Split Squats

Advanced
Upper Chest, Triceps Dumbbells
Strength

Benefits

Builds chest 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
54
Average BPM
142
78% of max
Max BPM
182

Heart Rate Reserve: 68% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,918
Calories
218.5g
Carbs
87.3g
Protein
58.5g
Fats

Micronutrients

Sugar: 4.9g
Sodium: 2,174.2mg
Cholesterol: 114.1mg
Serving: 236.8g

Meal Preparation

Method: Roasted
Prep: 38 min
Cook: 114 min

Calorie Balance Analysis

Calorie Intake
1,918
from food
Calories Burned
1,140
during workout
Net Balance: +778 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~847 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
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
26 years
Gender
Female
Weight
71.5 kg
Height
1.50 m
BMI
31.8
Obese
Body Fat
34.3%
Lean Mass
46.9 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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