Dead Bugs

Advanced
Chest, Triceps, Shoulders Barbell
Cardio

Benefits

Strengthens triceps and chest

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 15 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
132
71% of max
Max BPM
185

Heart Rate Reserve: 59% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

1,538
Calories
369.9g
Carbs
148.0g
Protein
98.4g
Fats

Micronutrients

Sugar: 35.5g
Sodium: 139.7mg
Cholesterol: 249.1mg
Serving: 471.6g

Meal Preparation

Method: Raw
Prep: 36 min
Cook: 75 min

Calorie Balance Analysis

Calorie Intake
1,538
from food
Calories Burned
1,697
during workout
Net Balance: -159 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,102 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
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
38 years
Gender
Female
Weight
58.1 kg
Height
1.56 m
BMI
23.9
Normal
Body Fat
21.2%
Lean Mass
45.8 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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