Dead Bugs

Intermediate
Upper Back, Rear Deltoids Cable Machine or Resistance Band
HIIT

Benefits

Builds explosive upper body power

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 4 sets of 16 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
65
Average BPM
129
67% of max
Max BPM
193

Heart Rate Reserve: 50% - Light intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

2,610
Calories
312.9g
Carbs
125.8g
Protein
83.4g
Fats

Micronutrients

Sugar: 31.2g
Sodium: 876.4mg
Cholesterol: 287.8mg
Serving: 436.3g

Meal Preparation

Method: Roasted
Prep: 24 min
Cook: 59 min

Calorie Balance Analysis

Calorie Intake
2,610
from food
Calories Burned
1,682
during workout
Net Balance: +928 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~961 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 3.2 liters/day

Sample User Profile

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

Age
36 years
Gender
Male
Weight
95.7 kg
Height
1.86 m
BMI
27.7
Overweight
Body Fat
30.5%
Lean Mass
66.5 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 3.2 liters of water daily.

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