Burpees

Advanced
Upper Chest, Triceps Cable Machine
Cardio

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 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
50
Average BPM
168
86% of max
Max BPM
195

Heart Rate Reserve: 82% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

2,433
Calories
282.8g
Carbs
112.8g
Protein
75.0g
Fats

Micronutrients

Sugar: 12.7g
Sodium: 1,662.3mg
Cholesterol: 284.0mg
Serving: 152.0g

Meal Preparation

Method: Fried
Prep: 59 min
Cook: 107 min

Calorie Balance Analysis

Calorie Intake
2,433
from food
Calories Burned
1,240
during workout
Net Balance: +1,193 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~980 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.1 liters/day

Sample User Profile

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

Age
18 years
Gender
Male
Weight
93.0 kg
Height
1.74 m
BMI
30.7
Obese
Body Fat
31.0%
Lean Mass
64.1 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 3.1 liters of water daily.

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