Bulgarian Split Squats

Advanced
Upper Chest, Triceps Resistance Band
Cardio

Benefits

Advanced core exercise

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 18 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
61
Average BPM
142
82% of max
Max BPM
174

Heart Rate Reserve: 72% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

1,595
Calories
278.0g
Carbs
111.3g
Protein
73.6g
Fats

Micronutrients

Sugar: 9.2g
Sodium: 1,009.7mg
Cholesterol: 234.4mg
Serving: 264.0g

Meal Preparation

Method: Raw
Prep: 42 min
Cook: 37 min

Calorie Balance Analysis

Calorie Intake
1,595
from food
Calories Burned
1,065
during workout
Net Balance: +530 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~881 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.2 liters/day

Sample User Profile

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

Age
25 years
Gender
Male
Weight
63.2 kg
Height
1.65 m
BMI
23.2
Normal
Body Fat
29.8%
Lean Mass
44.3 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 2.2 liters of water daily.

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