Dead Bugs

Advanced
Chest, Triceps, Shoulders Barbell
Cardio

Benefits

Improves core rotation 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 4 sets of 24 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
51
Average BPM
130
67% of max
Max BPM
193

Heart Rate Reserve: 55% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,924
Calories
297.2g
Carbs
119.5g
Protein
80.0g
Fats

Micronutrients

Sugar: 6.2g
Sodium: 2,266.9mg
Cholesterol: 15.3mg
Serving: 172.0g

Meal Preparation

Method: Baked
Prep: 24 min
Cook: 12 min

Calorie Balance Analysis

Calorie Intake
1,924
from food
Calories Burned
571
during workout
Net Balance: +1,353 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~470 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
34 years
Gender
Female
Weight
75.3 kg
Height
1.60 m
BMI
29.4
Overweight
Body Fat
33.3%
Lean Mass
50.2 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 2.7 liters of water daily.

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